Deadbugs (opposite) - (10 Each Arm)

Deadbugs (opposite) - (10 Each Arm)

Deadbugs (opposite) - (10 Each Arm)

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Lie on your back with arms straight above shoulders and hips/knees at 90/90; press your lower back into the floor and brace. Extend opposite limbs—right leg out while left arm reaches overhead—pause without letting your back arch, then return and switch sides for 10 slow reps per side (exhale on the reach, inhale on the return).

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)