Warm-up Sections:

1. Blood Flow (Choose 4)

2. Mobilization (Pick 2 upper and 2 lower)

3. Activation (Pick 2 upper and 2 lower)

4. Core Activation (Pick 2)

5. Movement Patterns (Pick 2 upper and 2 lower)

6. Central Nersous System "Activation."

This creation is property of Challenger Training Systems Inc.

 Goal:

We have all heard it said, do not stretch "cold muscles."

This is the beginning of our warm-up aimed at increasing blood flow and raising bod
We should not be aiming to do these like our hair is on fire, rather with good temp
Get moving and raise your heart rate and begin to prepare yourself.

This is where we aim to provide some short term range of motion increase in both the up
If you have any "problem," areas you would be best served to address them here to impro
Also, aiming for areas that will be key in that session (shoulders/chest on a press day, hip flexors or hamstrings

We have all also heard that we do not want to put our muscles "to sleep," prior
So, this is where we activate muscle groups that we have just downregulated with some
Again, try to keep in mind what your session will be focusing on to help effec

The core (abdominals, pelvic floor, glutes, hips etc.) is instrumental in supporting our more comple
It has a big responsibility in stabilizing our spine while our extremities are in
So, it is imperative that we promote pelvic stability and positioning in conjunction with the
This is WAY MORE than abdominal activation. We must get all aspects working

This section is pivotal in grooving movement patterns that we will be using in the co
Now that our core has been primed, we can effectively perform some key compound movements t
 This is NOT a time to load hundreds of pounds on these movement patterns. Think of it as a "dress
Again, try to match up patterns that will pop up predominantly in the ses

This is where we tie the loose ends of the warm-up together and prepare to "b***h slap," ourselves in
These movements are ballistic in nature and include medicine ball throws, sprints, jumps and anyt
Again, you can try to get these as closely related to your activity as possi
Furthermore:
ASSUMPTION OF RISKS: This use of this online off-site training/programming) via Challenger Training Systems Inc. (CTS
of these services involve situations, environments or activities that may lead to illness, physical injuries and psychological stres

By downloading this file you acknowledge that you have read the previous paragraph and you know, understand and ap
 Challenger Strength Warm-up Menu

1. Blood Flow (Pick 4)

Jog (Down and Back)
High Knees (Down and Back)
Side Shuffle (Down and Back)
Jumping Jack (x10)
Quick Reversals (x30 seconds)
Seal Jumps (x10)

2. Mobilization (Pick 2 upper and 2 lower)

Lower: (Pick 2)
Inchworm (x10)
Knee Pull to Chest (x10 each side)
Hip 90/90 (x1 minute each side)
World's Greatest Stretch (x5 each side)
Rocking Cossack Squat (x5 each side w/ hold at end of ROM)
Leg Swings/Frankenstein (x5 each side)

3. Activation (Pick 2 upper and 2 lower)

Lower: (Pick 2)
Fire Hydrant (x10 each side)
Walking RDL's (x5 each side)
Medicine Ball Hip Thrusts (x15)
Mini Band Walk Series
Duck Walks (Down and Back)

4. Core Activation (Pick 2)

Plank (x30 seconds)
Birddog (x10 each side)
Farmer's Walks (x10 yards down and back)
 Pallof Press (x5 each side)
Pallof Press Isometric Hold (x20 seconds each side)
Side Plank (x30 seconds each side)

5. Movement Patterns (Pick 2 upper and 2 lower)

Upper: (Pick 2)
Push-up (x10)
Barbell Inverted Row (x10)
Chin-up (Max-Isometric Hold)
Kettle Bell Row (x10)
Single Arm Split Stance Band Row (x10)

6. Central Nersous System "Activation." (Pick 2)

Sprint (Any Start Type) (x2)
Box Jump (x4)
Rotational Medicine Ball Slam (x4 Each side)
Light, Dynamic Kettle Bell Swing (x4)
Maximum Height Squat Jump (x4)
 Caroka (Down and Back)
Rhythmic Squat Jumps (x10)
Skater Jumps (Down and Back)
Low Box Jumps (x6)
Foam Rolling Series (x15 seconds each bodypart)

Upper: (Pick 2)
Dead Hang From Pull-up Bar (x1 minute)
Barbell Lat Stretch (x1 minute each side)
Serratus Wall Punches (x10)
Kneeling Elbow Flexion and Extension (x30 seconds)
Doorway/Rack Chest Stretch (x30 seconds)
Deep Box Push-up (Chest Stretch) (x5) (3 second ecentric)

Upper: (Pick 2)
Thread The Needle (x5 each side)
T-Spine Rotations (x5 each side)
Blackburns (x10)
Band Pull-Aparts (x10)
Y-W-T Isometric Holds (x15 seconds each letter in succession)
Lower: (Pick 2)
Bodyweight Squat (x10)
Reverse Lunges (x10 each side)
Split Squats (x10 each side)
Cossack Squat (x5 each side)
Kettle Bell Wall Hinge/RDL (x10)
 Bonus Variations
Plank "Walks." (Lateral Bear Cra
Seated "Arm Drivers."
Skips for height (Down and Bac
Skips for distance (Down and Ba
Rhytmic Split Squat Jumps (x5 each

Bonus Variations (Upper and Low

Classic Hamstring Stretch (x1 minute e
Split Squat Ankle Stretch (Split squat position, ankle flat, drive knee pas
Cossack Squat Isometric Hold (x30 second groin stretch at t

Forearm Stretch (x30 seconds each

Classic Triceps Stretch (Arm overhead, hips against wall, tilt and stre
Supine Chest Opener (Place foam roller vertically down your back to drive chest off

Bonus Variations (Upper and Low

Hip Gates (x5 open and closed
Frog Pump Hip Thrusts (x15)
Fire Hydrant with Added Internal (turn ankle "down.") and External R

Prone Arm Circles (x30 seconds forward a

Prone Y-Raises (x15)
Scap Wall Slides (x15)

Bonus Variations (Upper and Low

RKC Plank (x20 seconds) (alternate 5 second full body muscu
Bear Crawl (Slow w/ emphasis on mechanics) (x10
Rotational Plate "Halos." (Hold 10-25 pound weight plate with straight arms and rotate fully above and ar
 Bonus Variations (Upper and Low
Bodyweight Step-up (x5 each sid
Bodyweight Crossover Step-up (x5 ea
Reverse Lunge with Rotation (x5 eac

Birddog Row (x5 each side)

Push-up "Plus." (Scap Push-up) (x
Push-up Plank Hold Shoulder Touches (x5

Bonus Variations (Upper and Low

Plyometric Push-up (x4)
Overhead Medicine Ball Slam (x
Lateral Jump (x3 each side)
Depth Jump to Box Jump (x3)
Partner Tire Battle (x10 second
 My "Favorite Courses."

The "Nolan Ryan." (I am pitching today and need to throw gas.)

Jog (Down and Back)
Caraoka (Down and Back)
Seal Jumps (x10)
Skater Jumps (Down and Back)
Hip 90/90 (x1 minute each side)
Cossack Squat (x30 seconds each side) (Hold at the end of the ROM for a good groin stretch)
Dead Hang From Pull-up Bar (x30 seconds)
Seratus Wall Punches (x10)
Fire Hydrant (x10 each side)
Walking RDL (x10 each side)
Thread The Needle (x5 each side)
Dynamic Blackburn (x10)
Band Pull Apart (x10)
Birddog (x5 each side)
Pallof Press (x20 second hold each side)
Reverse Lunge with Rotation (x5 each side)
Cossack Squat (x5 each side)
Push-up Plus (x10)
Split Stance Band Row (x5 each side)
Rotational Medicine Ball Slam (x2 each side)
Lateral Jump (x3 each side)

The "Arnold." (I'm going to lift like a bodybuilder today and want a sick pump.)
Jog (Down and Back) (x2)
High Knees (Down and Back)
Jumping Jack (x10)
Seal Jumps (x10)
Classic Hamstring Stretch (x1 minute each side)
Cossack Squat Iso Holds (x1 minute each side)
Doorway/Rack Chest Stretch (x1 minute)
Classic Triceps Stretch (Against the wall) (x30 seconds each side)
Duck Walks (Down and Back)
Frog Pump Hip Thrusts (x15)
T-Spine Rotations (x5 each side)
Band Pull-Aparts (x10)
Plank (x30 seconds)
Pallof Press (x5 each side)
Bodyweight Squat (x10)
Kettle Bell Wall Hinge/RDL (x10)
 Push-up (x10)
Barbell Inverted Row (x10)
Overhead Medicine Ball Slam (x4)
Plyometric Push-up (x4)

"Old Faithful." (Can be done anywhere and get you ready for anything.)
Jog (Down and Back) (x2)
High Knees (Down and Back)
Side Shuffle (Down and Back)
Caraoka (Down and Back)
Frankenstein's (x5 each leg)
World's Greatest Stretch (x5 each leg)
Frankenstein's (x5 each leg)
Rack Chest Stretch (x30 seconds)
Mini Band Walk Routine (x1 each variation)
Fire Hydrants (x10 each side)
Dynamic Blackburn (x10)
Band Pull Apart (x10)
Plank (x30 seconds)
Push-up (x10)
Bodyweight Squat (x10)
Sprinter Start Sprint (x1 each side)
 The "Usain Bolt." (I am sprinting today and want to be fast as f**k.)
High Knees (Down and Back)
Skips for Height (Down and Back)
Skips for Distance (Down and Back)
Rythmic Split Squat Jumps (x5 each side)
Inchworm (x10)
Knee Pull to Chest (x5 each side) (Good hip flexor stretch)
Doorway/Rack Chest Stretch (x30 second hold)
Deep Box Push-up (x5) (3 second eccentric/stretch)
Hip Gates (x5 open, x5 closed)
Fire Hydrant with Internal and External Rotation (x5 each side)
RKC Plank (x30 seconds) (alternate 5 second full body squeeze every 5 seconds)
Split Squat (x5 each side)
Reverse Lunge (x5 each side)
Maximum Height Squat Jump (x4)
Build-up Sprints (20%, 40%, 60%, 80%)
Sprint (Start type of choice) (100%) (x2)

"Old Faithful." (Can be done anywhere and get you ready for anything.)

Jog (Down and Back) (x2)

High Knees (Down and Back)
Side Shuffle (Down and Back)
Caraoka (Down and Back)
Frankenstein's (x5 each leg)
World's Greatest Stretch (x5 each leg)
Frankenstein's (x5 each leg)
Rack Chest Stretch (x30 seconds)
Mini Band Walk Routine (x1 each variation)
Fire Hydrants (x10 each side)
Dynamic Blackburn (x10)
Band Pull Apart (x10)
Plank (x30 seconds)
Push-up (x10)
Bodyweight Squat (x10)
Sprinter Start Sprint (x1 each side)