Dynamic Warm-Up – perform each movement over 10 yards
Walking toe touch
Knee grab into lunge
Leg cradles
Reverse heel up into reverse lunge and rotate
Over the fence, under the fence
Dead lift walk
Spiderman
Dynamic Stabilization/Plyometric Training Single leg box hop lateral
Two foot squat jump linear to lateral pattern
Core Training – the foundation of a safe and effective exercise program
Perform the following two exercises back to back repeating for other side. Quadruped
Multiplanar lunges
Perform the following two exercises back to back Swiss ball plank
Swiss ball seated resistance band anti-rotation(rotate through the shoulders (thoracic spine), but allow no rotation at lower back (lumbar spine)).
Perform the following two exercises back to back Shoulder combo with light dumbbells
Retraction/protraction push ups
Perform 2 sets of each at 15 reps
Level Change with Rotation Exercises Look to perform 12-15 reps of each exercise
Perform the following 4 exercises in a row
Front squat – allow the bar to sit in the groove of your deltoid (shoulder). The front squat allows for better form because if you round forward you will lose the bar.
Reverse lunge left – leaving your right leg forward which becomes the working leg
Low to high cable or resistance band chop – right to left
Side flexion swiss ball crunch – laying on right side, flexing left side
Box hop 30-45 seconds 10 push ups
Repeat 3x no rest
Perform the following 4 exercises back to back Raised squat with dumbbell or kettlebell – this creates better depth in your squat
Bulgarian split squat right leg
Internal rotation squat with cable or resistance band lateral raise – right to left, holding with left hand
cable lateral flexion – right side
Lateral box hop 30-45 seconds 10-15 seated dips Repeat 3x no rest
Repeat entire sequence for other leg and other rotation and flexion side.
Time and ability permitting, repeat above sequence a third time – when you come to the single leg exercise perform a set for each leg consecutively and when you come to the rotation and flexion exercise perform a set for each side consecutively.
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