Warm-Up for HYROX Athletes

Placethe LOOP BAND around your thighs in the standing position, directly above your knees. Bend your knees. Move sideways, one step at a time. As you move sideways, make sure that the leg you’re moving toward moves first.

Place the LOOP BAND around your hands. Pre-tension the band. Stand in a stable, upright position. Push the band overhead. Perform a backward lunge. Rotate your upper body toward your front leg. Rotate your upper body back to the center. Then return to an upright stance. Your front knee should be above your ankle and pointing toward your little toe. Your back knee should not touch the floor at any time.

With your feet shoulder-width apart, place the LOOP BAND around your thighs. Bend your knees. Your thighs should be parallel to the floor. Push your knees outward as you perform the movement. Return to the starting position.

While seated, place the BLACKROLL LOOP BAND around your feet. Bend one leg at the knee. Keep the other leg straight. Move the foot of the bent leg up and down.

Place the BLACKROLL LOOP BAND around your elbows while in a bench position. Bring your hands and legs together. Move sideways by alternating steps with your arms and legs.

Start in a supine position. Bring your legs up. Clamp the BALL 08 between your thigh and hip by pulling your leg toward you. Lift your hips without losing the BALL. Slowly lower your hips back down.

Sit on the BALL with one buttock. Bring the opposite leg up. Place the foot of the side you’re working on top of the raised knee. Support yourself with your hands behind your back. Now roll quickly back and forth. Turn slightly to the side to engage even more of your gluteal muscles.

Start in a prone position andplace BALL 08 under your chest. Move your upper body back and forth quickly to massage your chest. Alternatively, you can also extend your arm upward and pull it back toward your body.

While sitting, extend one leg. Place the calf of the extended leg on the BLACKROLL Standard. Lift your buttocks off the floor. Roll out your calf briskly. As you roll, slowly rotate your foot to the right and left. This will help you target even more areas of the calf muscles. If you want to intensify the exercise, rest your free leg on the lower leg of the other leg.

Start in an upright standing position facing a wall. Place the BLACKROLL at neck height. Secure it with your wrists. Apply pressure with your forearms. This will cause your shoulder blades to slide forward. Push the BLACKROLL upward while maintaining the pressure. Keep your core engaged and your torso straight throughout the entire movement. The movement is generated exclusively from your shoulders and shoulder blades.

Place the BLACKROLL under your back. Lift your legs. Clasp your hands behind your head. Roll briskly along your back.

Start in a lunge position. Place the BLACKROLL under your back shin. Extend your hips. Raise your straight arms above your head. Hold this position or deepen the stretch by rolling backward on the BLACKROLL. Keep your core stable so you don’t arch your lower back. Keep your front knee above your ankle throughout the entire exercise.

Start in a forearm plank. Place the BLACKROLL beneath your pelvic bone. Bend the other leg and place it on the floor. Roll up and down quickly by a few centimeters.