90/90 Hips (5 Each Side)

90/90 Hips (5 Each Side)

90/90 Hips (5 Each Side)

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Sit on the floor with your front leg bent at 90 degrees in front of you.
Position your back leg bent at 90 degrees to the side.
Lean forward over the front leg to stretch the external rotators.
Rotate your torso toward the back leg to work the internal rotators.
Return to start and repeat.

Dryland Training - 12U Wing

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Full Training on Paper

12U Wing.pdf

Dynamic Warm Up - On the Floor

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

I-Y-T music (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 Arm)

Jumping Jacks (3 Rounds of 20s On/10s Off)

Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

Lower Body (3 Rounds w/ 30s Rest in between)

Glute Bridge (30 seconds)

Squat to Jump (10 times)

Split Squat (5 Each Side)

Upper Body (3 Rounds w/ 30s Rest in between)

Eccentric Push-Up (3sec) - (6 times)

External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

Medball Slam (4-6lbs) - (5 times)

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

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Shoulder Tap (10 Each Side)

Mobility/Stretching

Right and Left Leg Pigeon (30 seconds Each Arm)

Child Pose Stretch (30 seconds)

Overhead Shoulder Stretch (30 seconds)