Gabrielino Warmup Protocol

Lie on your back, bring one leg over the other, hold it down, and reach the opposite arm back to stretch the spine. Focus on a long exhale as you reach back to deepen the stretch.

Lie on your side, bend the top knee back and grab the foot. Pull the heel toward your glute while keeping the hips stacked.

Place a resistance band just above the knees. Lie on your side with knees bent and stacked. Keep feet together and open the top knee against the band, then perform straight-leg lifts to activate both top and bottom hip muscles.

Keep the band above the knees. Lie on your back, plant one foot flat on the floor, and drive the hips up through the heel while pressing the knees out against the band. Other leg stays extended.

From a prone position, press the chest up and rotate to one side, then flow into a Scorpion by tapping the opposite foot across the body. Reset and repeat on the other side.

While prone, lift the chest slightly and move the arms into T, W, and Y shapes. Squeeze the shoulder blades together on each rep to activate the upper back.

From a push-up position, bring your foot outside your hand, drop the elbow toward the floor, then rotate the chest open and reach to the ceiling. Take a deep breath at the bottom and exhale as you reach up.

With a resistance band placed just above the knees, stay low in an athletic stance and push off the trailing leg. Keep tension on the band the entire time, hips square, and chest forward.

Continuous diagonal movement down and back to increase the heart rate. Two shuffles to the diagonal left, then two to the right.

Move sideways with one foot crossing in front, then behind, the other. Rotate the hips with each step and stay light on the balls of your feet.

Down: high knees with quick, light foot turnover, driving the knees up to hip height. Back: kick the heels back to the glutes.

Down: skip forward with large arm circles to loosen the shoulder joints. Back: walk while lifting the knee and rotating the hip outward to open the joint. Keep the core pointed forward.

Down: hinge at the hips, keep the front leg straight, and reach toward the floor with each step. Back: walking lunge with a trunk rotation over the lead leg on each step.

Walk forward into a deep lateral lunge, keep the trailing leg straight and the chest tall. Push back up and step into the next lateral lunge on the other side. Continue the same pattern on the return.

Start with rapid calf raises driving through the balls of the feet, then transition directly into quick, low-amplitude pogo hops. Stay stiff through the ankles for reactive strength.

Down: Power Skips. Explode upward off one leg, driving the opposite knee high for maximum vertical height. Back: Single Leg Bounds. Bound forward off one leg, sticking the landing on the same leg before the next bound. Switch sides halfway through.

Place the band just above the knees. Reach high with both arms, then drop quickly into an athletic landing position with soft knees. Drive the knees outward against the band on each landing.

Keep the band above the knees. Push off sideways against the band and stick the landing on the opposite leg. Hold each landing for a beat to build lateral power and control.

Hold a resistance band at shoulder height and pull it apart by squeezing the shoulder blades together. Activates the upper back for hitting and overhead work.

Hold a resistance band out in front with both hands at shoulder height. Keep one arm extended and pull the other elbow back like drawing a bowstring, squeezing the shoulder blade. Rotate the torso slightly with each pull to engage the upper back and serratus.