Movement Prep 10 min Reps Glute Bridge- 1 Leg Hip Flexed 12 Miniband Standing 2 Leg External Rotation 12 Lateral Shuffle- Overhead Arm Action 20 Sumo Squat to Hamstring Stretch 6 Knee Hug Lunge Elbow to Instep 6 Hand Walk- Reverse 6 Walking Quadriceps Stretch- Same 6 Repeat the following movement 2 times. Rapid Response 2 Inch Runs to Sprint :5
Medicine Ball 5 min Reps
Circuit: repeat the following movements 2 times. Medicine Ball Perpendicular Rotational Throw- Standing 12 Medicine Ball Parallel Rotational Throw- Standing 12 Medicine Ball Overhead Slam- Rotational 5
Strength 60 min Reps
Circuit: repeat the following movements 2 times. AIS- Kneeling Quad Hip Flexor 5 Squat- Front 4 Squat Jump- Continuous 4 Lat Stretch- Rack 6 Pull Up- Neutral Grip 4 Medicine Ball Overhead Slam 4
Circuit: repeat the following movements 2 times. Hanging Knee Raise- Physioball Diagonal + Adduction 6 Romanian Deadlift- Barbell 2 Arm/1 Leg 5 Pec Stretch- Rack 6 Bench Press- Incline Dumbbell 6 Push Up- Plyometric Bench 4
Circuit: repeat the following movements 2 times. Off Bench Lateral Flexion 10 Rotational Row- 1 Arm Cable Standing 4
4/24 Throwing and drills with Rafe, Kendra, and Andy. Short and long throws, box drill, in cut to out cut drill, and marking/dump drill.
ReplyDelete4/23: Core Performance:
ReplyDeletePrehab 5 min Reps
Diagonal Arm Lift- Feet Shoulder Width 8
Miniband Bent Knee Lateral Walk- Ankle 15
Dorsiflexion Stretch - Half Kneeling 8
Y- Standing 10
T- Standing 10
W- Standing 10
L- Standing 10
Movement Prep 10 min Reps
Glute Bridge- 1 Leg Hip Flexed 12
Miniband Standing 2 Leg External Rotation 12
Lateral Shuffle- Overhead Arm Action 20
Sumo Squat to Hamstring Stretch 6
Knee Hug Lunge Elbow to Instep 6
Hand Walk- Reverse 6
Walking Quadriceps Stretch- Same 6
Repeat the following movement 2 times.
Rapid Response 2 Inch Runs to Sprint :5
Medicine Ball 5 min Reps
Circuit: repeat the following movements 2 times.
Medicine Ball Perpendicular Rotational Throw- Standing 12
Medicine Ball Parallel Rotational Throw- Standing 12
Medicine Ball Overhead Slam- Rotational 5
Strength 60 min Reps
Circuit: repeat the following movements 2 times.
AIS- Kneeling Quad Hip Flexor 5
Squat- Front 4
Squat Jump- Continuous 4
Lat Stretch- Rack 6
Pull Up- Neutral Grip 4
Medicine Ball Overhead Slam 4
Circuit: repeat the following movements 2 times.
Hanging Knee Raise- Physioball Diagonal + Adduction 6
Romanian Deadlift- Barbell 2 Arm/1 Leg 5
Pec Stretch- Rack 6
Bench Press- Incline Dumbbell 6
Push Up- Plyometric Bench 4
Circuit: repeat the following movements 2 times.
Off Bench Lateral Flexion 10
Rotational Row- 1 Arm Cable Standing 4
4/24: What Liz said.