Dryland Training - 12U Guard
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Full Training on Paper

12U Guard.pdf
Dynamic Warm Up - On the Floor

Scorpion (5 Each Side)
Prone Snow Angels (10 times)
I-Y-T (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 Side)
Shoulder Tap (3 Rounds of 20s On/10s)
Lower Body (4 Rounds w/ 30s Rest in between)

Glute Bridge (30 seconds)
Squat (10 times)
Box Jump (12"-16") - (8 times)
Upper Body (4 Rounds w/ 30s Rest in between)

Pull Up Hang (30 seconds)
Light Band External Rotation (10 Each Arm)
Upright Row with Band (10 times)
Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)
Deadbugs (opposite) - (10 Each Arm)
Medball Russian Twist (10 Each Side)
Mobility/Stretching

Child Pose Stretch (30 seconds)
Quad Stretch (30 seconds)
Chest Stretch (30 Seconds Each Side)

World’s Greatest Stretch (5 Each Side)

World’s Greatest Stretch (5 Each Side)
Lunge forward with right leg, place left hand down, rotate right hand up toward ceiling. Then switch. Improves mobility in hips, hamstrings, spine, and shoulders.