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 |
| Iron Cross | 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 |