Push-Up Warm-Up | Tell, Show, Do, Check

• 0:20 Scapular Push-Ups
• Athletes should focus on engaging the shoulder blades, squeezing them together and then pushing them apart.
• Emphasize keeping the arms straight while allowing only the shoulder blades to move.
• 0:20 Knee Push-Ups
• Have athletes perform push-ups from the knees while maintaining a solid plank position from shoulders to knees.
• Watch for the elbows staying at a 45-degree angle and the core remaining tight.
• 0:20 Tempo Push-Ups (3-Second Descent)
• Encourage athletes to lower slowly for three seconds, maintaining control throughout the movement.
• Ensure the chest reaches the floor without sagging the hips or flaring the elbows.
• 0:20 Standard Push-Ups
• Transition to full push-ups while focusing on consistent tempo and proper form.
• Look for athletes to maintain a neutral spine, with the head in line with the body and elbows tracking back. 

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Toes-to-Bar Warm-Up | Tell, Show, Do, Check

• 0:20 Active Hang
• Athletes should hang from the bar while engaging their shoulders, pulling them down and away from the ears.
• Emphasize maintaining a hollow body position with the core tight and feet slightly in front.
• 0:20 Hanging Knee Raises
• Focus on bringing the knees up towards the chest while keeping the upper body stable.
• Watch for athletes maintaining control and avoiding excessive swinging.
• 0:20 Kip Swings
• Athletes should practice the kipping motion by transitioning smoothly between the hollow and arch positions.
• Encourage athletes to keep the core tight and control their rhythm, using the shoulders and lats to drive the swing.
• 0:20 Kipping Leg Raises
• Move to leg raises with straight legs, aiming to lift the feet as high as possible while maintaining core tension.
• Look for athletes to maintain a strong grip and avoid bending the knees or losing control on the descent.
• 0:20 Toes-to-Bar (Scaled as Needed)
• Transition to toes-to-bar, focusing on a smooth kip, consistent rhythm, and controlled contact of the feet to the bar.
• Watch for athletes engaging the core, using the lats, and avoiding excessive swinging after each rep.