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Full Body Strength - Monday/Wednesday/Friday

Warm Up

3-5 mins

Roller Thoracic Extensions

5 reps

Lying Thoracic Rotations

5 reps

Wall/floor Slides

5 reps

Banded External Rotations

5 reps

Banded Internal Rotations

5 reps

Banded Lateral Raises

5 reps

Banded Face Pulls

5 reps

Banded Scapula Push Ups

5 reps

Banded Chest Flyes

5 reps

Banded Pull-aparts

5 reps

Banded Straight-arm Pull-downs

5 reps

Banded Dislocates

5 reps

10 reps

Glute Bridge Reaches

5 reps

Fire Hydrant Circles

5 reps

Lunge & Reaches

5 reps

Hip Flexor Leg Curls

5 reps

10 reps

60 s

60 s

Abys Hollow Hold

60 s

60 s

60 s

Skill Work

One Foot Supported Frog Stand

60 s

Strength Work

5-12 reps

5-12 reps

Rest 60 seconds

5-12 reps

5-12 reps

Rest 60 seconds

5-15 reps

5-15 reps

Rest 60 seconds

5-15 reps

5-15 reps

Rest 60 seconds

Cool Down

Levator Scapula Stretch

30 s

Kneeling Shoulder Reach

30 s

Breath Extensions

5 reps

30 s

Mckenzie Push Ups

5 reps

Wide Child's Pose

30 s

90:90 Glute Pnf L 5s/5s

5 reps

90:90 Internal Rotation L

30 s

90:90 Glute Pnf R 5s/5s

5 reps

90:90 Internal Rotation R

30 s

Assisted Squat Rocks

10 reps

Lying Hamstring Pnf 5s/5s

5 reps

Long Lunge Stretch

30 s

10 reps