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 |