Alphabet w/ Ankles
Ankle Mobility Wall Drill
KB Halo/Around the World
Scapular Wall Slide
Egyptian
Arm Circles Backward
Arm Circles Forward
Backward Shoulder Roll
Forward Shoulder Roll
Neck Rotation (Yes)
Neck Rotation (No)
Downward Dog/ Pumping Prone Cobra
Glute Bridge Iso Hold
Side Plank/Clam Combo
Downward Dog/Pumping Calf Stretch
Warrior Pose/Overhead Lunge
Upper Body Clam Shell/T-Spine Opener
3 Point Front Lunge Stretch
Hill Sprint Warm-Up Sequence
Scap Shoulder Circles
Back of Hands Kneeling Push-Up
Deep Belly Breathing w/ Cross Crawls. AKA Dead Bug Position
Forward Flexion
Half Kneeling With Twist
Hammer Grip Band Face Pull
Happy Baby With Sawing
Kneeling Knee Lift
Prone Neck Periscope Drill
Slow Basic Crawl Progression
Slow Curl Up
Sphinx 4 Position Reach Drill
Sphinx Drill
Supinated Band External Rotation
Supinated Band Pull Apart At Chest Height
Up Dog
Divebomber Pushup
- Start in a regular pushup position, and then walk your hands and feet close together, so that your butt sticks up in the air, and your body looks like a pyramid.
- Brace your abs, flatten your back, and firmly press your hands and feet into the ground.
- Maintaining this fully body tension, begin to do a push up by bringing your head towards the ground and keeping your butt in the air.
- Bring your head in between your hands, let your butt come towards the ground, and press yourself forward, so that your hips come towards your hands.
- Finish the movement in a position where your arms are locked, your chest is up, and your legs are in a straight line, parallel to the ground. You should look like cobra.
- Press yourself back to the starting position where you butt is in the air and begin the movement again.