Warm-up & Preparation

A proper warm-up will set the tempo of your workout and it will:

Raise the core body temperature in order to increase blood
circulation to the muscles, therefore reducing the possibility of injury.

Raise the heart rate in preparation for the activity to follow.

Raise the level of activation of the nervous system, which will result in the body being ready for the activity to follow.

The Rangers warm up is an active and dynamic warm up that must be done in sequence for maximum benefit. All warm-up routines share the following components:

Easy Run
Run for 2 - 5 minutes to raising core temperature (Break a sweat).

Crawling

Inchworm Crawl x 5 Spiderman Crawl x 5

Loosening


Leg Swings Leg Swings
Flex & Extend Side

Flexibility
Three Position Hamstring Stretch-
Hip Flexor Stretch
Adductor (Groin) Stretch
Quadriceps Stretch
Calf Stretch