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Winter Break Training
Ulitmate Hip Stretch
00:16

Ulitmate Hip Stretch

1 Set of 5 Reps PER SIDE
Pigeon Stretch
00:28

Pigeon Stretch

1 set of 5 reps per side
90-90 Hip Switch
00:31

90-90 Hip Switch

1 set of 5 per side
Quadruped T-Spine Rotation
00:32

Quadruped T-Spine Rotation

1 set of 7 reps per side
Cobra Reach
00:21

Cobra Reach

1 set of 10 reps
Scap Bridge
00:22

Scap Bridge

1 set of 10 reps
SL Glute Bridge
00:32

SL Glute Bridge

1 set of 7 reps per side
Eccentric Air Squat
00:12

Eccentric Air Squat

1 set of 7 reps Should take 5 seconds to get into the deep squat
Plank Hold
00:13

Plank Hold

1 Set of 30 Second Hold
Hollow Hold
00:23

Hollow Hold

1 set of 20 second hold
Eccentric Split Squat
00:44

Eccentric Split Squat

3 sets of 10 reps per side Should take 4 seconds to get down into the split squat (slow and controlled)
Lateral Hop and Stick
00:16

Lateral Hop and Stick

3 sets of 7 reps per side
Plank Cross Reach
00:24

Plank Cross Reach

3 Sets of 10 per side
Lateral Lunge w/ OH Reach
00:18

Lateral Lunge w/ OH Reach

3 sets of 7 per side
SL RDL / Toe Touch
00:32

SL RDL / Toe Touch

3 sets of 10 reps per side
Wide Stance Pallof Press (Band)
00:40

Wide Stance Pallof Press (Band)

3 set of 10 reps per side Use any type of resistance band
Low Squat Hold
00:10

Low Squat Hold

3 sets of 30 second holds This is step 1 of the superset (no rest between steps of the superset, go straight to C2)
Air Squat / Goblet Squat
00:12

Air Squat / Goblet Squat

3 sets of 12 reps Hold a dumbbell or kettlebell for challenge (can also use the Black Plyo Ball) This is step 2 of the superset (no rest between steps of the superset, go straight to C3)
Burpee
00:08

Burpee

3 sets of 8 reps This is step 3 of the superset (no rest between steps of the superset)
Push up
00:19

Push up

3 Sets of 8 Challenge by adding shoulder taps at the top of the pushup.
Split Stance Banded Row
00:31

Split Stance Banded Row

3 sets of 10 reps per side. Can use any resistance band/cable system.
Inchworm
00:13

Inchworm

3 Set of 10 Reps
DeadBug Crunch
00:44

DeadBug Crunch

3 sets of 10 reps per side
Single Leg Banded Row
00:17

Single Leg Banded Row

3 sets of 10 reps per side
superman hold
00:09

superman hold

3 Sets of 30-45 second hold
Prone Y-T raises
00:28

Prone Y-T raises

3 Sets of 10 Y Raises/10 T Raises Hold 1-2 lb weights in each hand for challenge or a baseball in each hand.
Arm Care - 1 Half kneel reverse throw
01:04

Arm Care - 1 Half kneel reverse throw

DAY 2 and Day 4 U 11 and U13 BLUE BALL, U 15 GREEN BALL (IF PROPERLY DONE) 1 Set of 10 Throws
Arm Care - 2 Reverse Pick Throw
00:37

Arm Care - 2 Reverse Pick Throw

Day 2 and Day 4 U11 RED BALL, U13 BLUE BALL, U 15 BLUE BALL 1 Set of 10 Throws
Arm Care - 3 Half Kneel ER Flips
00:27

Arm Care - 3 Half Kneel ER Flips

Day 2 and Day 4 U11 and U 13 BLUE BALL, U 15 GREEN BALL 1 Set of 15 Flips (throwing arm only)
Arm Care - 4 Wall Press Circles
00:17

Arm Care - 4 Wall Press Circles

Day 2 and Day 4 GREEN BALL 2 Sets of 20 Clockwise and 20 Counter Clockwise circles per arm