Book Bonus Content

Table of Contents

2. Dynamic Warmup

HIPS:

Side Lying Straight Leg Lifts

Hip Lifts

Clamshells

Bird-Dog Progressions

Half Clamshells

Frog Hip Lifts

Hip Lifts

Sofa Stretch

Dynamic Warmup

Statue of Liberty

Lion Kings

Side Lunge Reach

Side Lunge Hands overhead

Carioca / Grapevine

Ballerinas

Shielded Breath

Blackburns

Incline Bench Y’s

Prone Glute Activation

Corner Shoulder External Rotation w/ Chest Puff

Core Stability/Bracing

Side Planks Top leg forward

McGill crunch

Bird-Dog

Wall Spinal Stabilization

Shoulders / Upper Torso

Reach, Roll, Lift

Side Lying Windmills

Foam Roller Y

Wall Scapular Slides (Wall angels)

Dynamic Movement for Jumping & Explosiveness

Super Mario March

Super Mario Skips

Agility Ladder Cone Figure 8

Jump Rope