Medball Russian Twist (10 Each Side)

Medball Russian Twist (10 Each Side)

Medball Russian Twist (10 Each Side)

Sit on the floor with knees bent, heels lightly touching the ground, and hold a medball at your chest. Lean back slightly, engage your core, and twist your torso side to side, tapping the ball on the floor beside each hip

Dryland Training - 12U Guard

Buy nowLearn more

Full Training on Paper

12U Guard.pdf

Dynamic Warm Up - On the Floor

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

I-Y-T (5 Each Arm)

90/90 Hips (5 Each Side)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

Pike Push Up (10 times)

World’s Greatest Stretch (5 Each Side)

Shoulder Tap (3 Rounds of 20s On/10s)

Lower Body (4 Rounds w/ 30s Rest in between)

Glute Bridge (30 seconds)

Squat (10 times)

Box Jump (12"-16") - (8 times)

Upper Body (4 Rounds w/ 30s Rest in between)

Pull Up Hang (30 seconds)

Light Band External Rotation (10 Each Arm)

Upright Row with Band (10 times)

Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Medball Russian Twist (10 Each Side)

Mobility/Stretching

Child Pose Stretch (30 seconds)

Quad Stretch (30 seconds)

Chest Stretch (30 Seconds Each Side)