Shoulder Scap Push Up (10 times)

Shoulder Scap Push Up (10 times)

Shoulder Scap Push Up (10 times)

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Start in a high plank position with arms straight and shoulders over wrists. Without bending your elbows, squeeze your shoulder blades together to let your chest sink slightly, then push the floor away to spread the shoulder blades apart. Keep your core tight and movement controlled

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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)