Bird Dog (5 Each Side)

Bird Dog (5 Each Side)

Bird Dog (5 Each Side)

Start on hands and knees with back flat. Extend one arm forward and the opposite leg back, keeping hips level. Hold briefly, then return to start. Repeat 5 times per side.

Dryland Training - 14U Driver

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Dynamic Warm Up

Skipping with Forward Arm Circles (20 yards)

Skipping Backward with Arm Circles (20 yards)

Side Skip Both Sides (20 Yards Each Side)

Iron Cross (5 Each Side)

Prone Snow Angels (10 times)

90/90 Hips (5 Each Side)

Bird Dog (5 Each Side)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

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

Pike Push Up (10 times)

Burpees (3 Rounds of 20s ON/10s OFF)

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

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

Wall Sit (60 seconds)

Squat With Overhead Medball Press (10 times)

Box Jump (12"-16") - 4 times

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

Push Up with 1 Arm on Medball (5 Each Arm)

Vertical Medball Throw (5 times)

I-Y-T (5 times)

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

Plank (60 seconds)

Deadbugs (opposite) - (10 Each Arm)

Plank Rocker (10 times)

Mobility/Stretching

Butterfly Stretch (30 seconds)

Child Pose Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)