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

Dryland Training - 14U Wing

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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)

Scorpion (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)

Shoulder Tap (10 Each Side) - 3 rounds

Pike Push Up (10 times)

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

Vertical Medball Throw (5 times)

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

Wall Sit (60 seconds)

Box Jump (16") - 6 times

Split Squat with Medball Overhead Press (5 Each Side)

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

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

Internal Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm)

External Shoulder Rotation (10 Each Arm) - Different Angle

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

Plank (60 seconds)

Deadbugs (opposite) - (10 Each Arm)

Mountain Climbers (20 Each Leg)

Mobility/Stretching

Butterfly Stretch (30 seconds)

Child Pose Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)