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 and shoulders square. Hold briefly, then return to start. Repeat on the other side.

Dryland Training - 14U Guard

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Dynamic Warm Up

Skipping with Forward Arm Circles (20 yards)

Skipping Backward with Arm Circles (20 yards)

Scorpion (5 Each Side)

Prone Snow Angels (10 times)

Cat Cow (10 times)

90/90 Hips (5 Each Side)

Side Skip Both Sides (20 Yards Each Side)

Bird Dog (5 Each Side)

Shoulder Scap Push-Up (10 times)

Pike Push Up (10 times)

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

Wall Sit (60 seconds)

Squat With Overhead Medball Press (10 times)

Box Jump (16") - 6 times

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

Pull Up (3-5 times)

Face Pull with Band (10 times)

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

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

Plank (60 seconds)

Shoulder Tap (10 Each Side)

Deadbugs (opposite) - (10 Each Arm)

Mobility/Stretching

Child Pose Stretch (30 seconds)

Butterfly Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)