Exercise |
Sets |
Reps |
Rest |
Mobility & Activation |
|
|
|
Wall slides + 3-way band pull |
1 |
10+5ea |
|
Knee drivers + Tall kneeling walk-up |
1 |
10ea+8ea |
|
Quadruped thoracic rotation+ Inch worm |
1 |
10ea+8 |
|
Sit-to-stand + Clam shells |
1 |
10+ 10ea |
|
|
|
|
|
Ladder drills |
|
|
|
In-in-out-out |
1 |
2ea |
|
Lateral in-in-out-out |
1 |
2ea |
|
zig-zag hops |
1 |
4 |
|
Lateral zig-zag hops |
1 |
2ea |
|
Muhammad Ali’s |
1 |
2ea |
|
Lateral 2in-2out |
1 |
2ea |
|
Hop scotch |
1 |
4 |
|
Grapevine |
1 |
2ea |
|
|
|
|
|
Circuits |
|
|
|
A1- Lateral band walk |
3 |
15ea |
|
A2- Mtn. climbers |
3 |
15ea |
|
A3- Triceps dips |
3 |
15 |
|
A4- Froggies |
3 |
15 |
30″ |
|
|
|
|
B1- SA band chest press |
4 |
12ea |
|
B2- Donkey kicks |
4 |
6ea |
|
B3- 1/2 kneeling KB windmill |
4 |
6ea |
|
B4- Wall ball |
4 |
12 |
30″ |
|
|
|
|
C1- Elevated split squat |
5 |
10ea |
|
C2- Alt. SA KB swing |
5 |
10ea |
|
C3- Lateral leaps |
5 |
10ea |
|
C4- TRX double knee tuck |
5 |
10 |
30″ |