02 Jul Prone T – Off Table
HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Keep your elbow straight and use your shoulder blade muscles to bring your arm up and straight out from your shoulder with your thumb facing up....
02 Jul Supine Pec Stretch – Foam Roller
HOW: Lay on a foam roller with it going right down your spine and your neck supported. Your feet should be flat on the ground with your knees bent. Bring your arms up and out at the side with your palms up. Let gravity...
02 Jul Multi Directional Wall Slides
HOW: Stand facing a wall with a towel in one hand on the wall. Push into the wall as you slide the towel up and down in different directions. Think of a clock when you perform this exercise. Go to 12 o’clock, then back....
02 Jul Ladder – Lateral Scissor Hop
HOW: Stand on one side of the ladder at the end facing it with one foot in and the other out in a staggered position. While moving laterally through each block, alternate a scissor-like movement with your legs in and out of each block....
02 Jul Ladder – Lateral Run Through
HOW: Stand on one end of the ladder inside a block. While moving laterally through each block, alternate driving your knees up slightly like you’re running laterally until the end of the ladder. FEEL: You should feel the muscles in your legs working. COMPENSATION:...
02 Jul Ladder – Lateral Jump
HOW: Stand on one end with both feet inside a block. While moving laterally through each block, keep your feet together and hop to each block. FEEL: You should feel the muscles in your legs working. COMPENSATION: Stay on the balls of your feet...
02 Jul Ladder – Lateral High Knees
HOW: Stand on one side of the ladder at the end facing it. While moving laterally through each block, alternate driving your knees up to your chest until the end of the ladder. FEEL: You should feel the muscles in your legs working. COMPENSATION:...
02 Jul Ladder – 2 In, 2 Out
HOW: In, In, Out, Out. Stand on one side of the ladder at the end and facing it. While on the balls of your feet, tap your toes in and out while moving laterally. Find the best pace for you. The quicker the better,...
02 Jul Ladder – Ickey Shuffle
HOW: In, Out, Up. Stand at the end of the ladder. While moving forward, keep one foot in the box but keep jabbing in and out as you shuffle through each block. Find the best pace for you. The quicker the better, but in...
02 Jul Ladder – Double Trouble
HOW: In, In, Out, Out. Stand at the end of the ladder facing it. Moving forward through the ladder your feet should go in and out. Think in-in for both feet and out-out before moving to the next block. FEEL: You should feel the...
