Foam Rolling (pre-workout, performed always)
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- Upper and Lower Body – :30 / ea body part
- Wrist-Forearm Circuit – :30 / ea body part
- Band Res. Ankle Circuit – :30 / ea body part
Mobility (pre-workout, performed always)
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- DB Y’s and T’s – 2×10 / ea
- Levator Stretch – 2 x / 30 sec
- No Money – 15x
Band Activation – Rotator Cuff and Scap
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- Crossover Row – 1 x 10 each
- ER @ 90 degrees – 1 x 10 each
- IR @ 90 degrees – 1 x 10 each
- 1-Arm Rev. Fly – 1 x 10 each
- Band Standing Shoulder Flexion – 1 x 10 each
- Serratus Jabs – 1 x 10 each
Movement
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- Quadruped Walkout – 10 yds
- Quad Stretch to OH Lunge – 10 yds
- Lateral Backpedal to 10 Yard Sprint – 10 yds
- 45 Degree Bounding – 8x / side
- 1/2 Kneeling Side Starts – 20 yds
Decel/Activation
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- Rev. Throws – 2 x 10