Dynamic Warm up
Dynamic Warm up |
|
Movement |
Length |
Hand Walk Forward & Back |
10 yds |
Plank |
10 seconds |
Plank Opposites |
10 reps |
Side Plank R&L |
10 seconds |
Top Leg Hold R&L |
10 seconds |
Bottom Leg Swing Through R&L |
10 seconds |
Yoga Table |
10 seconds |
A-Skip Arm Swing |
20 yds/20 yds |
Backward Skip Backstroke |
20 yds/20 yds |
Slide Arm Swing (High) |
20 yds |
Slide Arm Swing (Low) |
20 yds |
Squat |
10 reps |
Transverse Squat R&L |
5 reps |
Quad Pull / Scoop |
10 yds/10 yds |
SL March / Euros |
10 yds/10 yds |
Leg Raise Series |
|
Leg Raise R&L |
5 reps |
Side Raise Toe Down R&L |
5 reps |
Bottom Leg Raise R&L |
5 reps |
Leg Swing Series |
|
Windshield Wiper R&L |
5 reps |
Crossover R&L |
5 reps |
Knee to Elbow R&L |
5 reps |
IronCross |
10 reps |
Growners |
10 reps |
Alternate Thrust |
10 reps |
Hip Mobility Series |
|
Fire Hydrant R&L |
5 reps |
Knee Circle R&L |
5 reps |
Knee Circle Back R&L |
5 reps |
Kick to the Sky R&L |
5 reps |
Lateral Ham Reach R&L |
5 reps |
Lateral Reach and Sit R&L |
5 reps |
Lunge Forward / Back R&L |
5 reps |
Side Lunge / Cross Behind R&L |
5 reps |
Knee Hug/ A Skip |
10 yds/10 yds |
Shin Cradle / Backward Open Skip |
10 yds/10 yds |
Glute Activation Series |
|
Clamshell R&L |
1 minute |
Hip Thrust |
1 minute |
Single Leg Thrust R&L |
1 minute |