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Starting Position: 4-point kneeling
- Bird dog holds
- Donkey kicks
- 4-pt thoracic rotations
- Mountain climbers
- 4-pt DB row
- Side-lying reverse DB flys
- Supine DB pull-overs
- Kneeling hip clexor stretch + arm reach
- Goalie stretch
- Sit-to-heels, side-side
Equipment needed: mat, towel/pillow, moderate-weight dumbbells, low stool or cushion if having difficulty supporting body weight on hands/wrists.
Warmup:
Strength/Coordination:
Stretches/Posture: