AM Warm Up

Foam RollĀ 

1 Quads 30 sec per

massage roller quad

 

 

 

 

 

 

 
2 Calves 30 sec per

massage stick calves

 

 

 

 

 

3 Lats 30 sec per

lat foam roll

 

 

 

 

 

4 Glutes 30 sec per

med ball rolling - glutes

 

 

 

 

 
Stretch
1 1/2 Kneeling Hip Flexor 30 sec per

hip flexor stretch

 

 

 

 
2 1/2 Kneeling Groin Stretch 30 sec per

Half kneeling groin stretch

 

 

 

 

3 Child’s Pose Reach Back 30 sec per

t-spine childs pose

 

 

 

 
4 Wall Slides 8 reps

wall slides

 

 

 

 

 

 

 

 

 

 

 

 
Dynamic Mobility
1 Spiderman Lunge & Reach 5 reps per

spiderman stationary

 

 

 

 

 
2 Bowler Squat 5 reps per

bowler

 

 

 

 

 
3 Alt Leg Drop 5 reps per

alt leg drop

 

 

 

 

 

4 Plank n’ Reach 5 reps per

plank n' reach

 

 

 

 

 

5 Heel Touch 5 reps per

heel touch

 

 

 

 

6 1 Arm Band Pullaparts 5 reps per

1 arm pullaparts

 

 

 

 

Graeme Lehman

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