2. Strength
LOWER BODY STRENGTH - single leg
| EXERCISES | |
|---|---|
|
3 Way Lunges |
|
Single Leg RDL |
|
Skater Squat |
|
Split Squat |
|
Step Downs |
|
Step Ups |
LOWER BODY STRENGTH - Bilateral lower body
| EXERCISES | |
|---|---|
|
Back Squats |
|
Dumbbell Goblet Squat |
|
Front Squat |
|
Trap Bar Deadlift |
UPPER BODY STRENGTH
| EXERCISES | |
|---|---|
|
Chin Ups |
|
Dumbbell Chest Press |
|
Half Kneeling Dumbbell Single Arm Overhead Press |
|
Incline Dumbbell Chest Press |
|
Single Arm Band Row |
|
Single Arm Bent Over Row |
CORE STRENGTH
| EXERCISES | |
|---|---|
|
Bird Dogs |
|
Plank |
|
Side Plank |
|
Plank "I" Reach |
|
Athlete's Plank to plank |
|
Athlete's plank Bird Dog |
|
Athlete's plank Walk outs |
|
Athlete's plank shoulder taps |
|
Athlete's plank Dumbbell Row |
|
Short lever side plank extensions |
|
Single Leg Banded low to high lifts |
|
Split stance Banded low to high lifts |
|
Seated Core Rotation (Adjusted) |
|
Standing Core Rotations (Adjusted) |
|
Side plank with banded rows |
|
Pallof Press (Band) |
|
Pallof Press with rotation (Band) |
|
Banded Dead Bug |