Warm Up Routines- QBBA
Sports Specific Yoga (flexibility)
Simple | Run Forward | Run Backward | Side Shuffles | Ground Touches |
2 Lunges, 3 Skips | High Kness | Butt Kicks | ||
Complex | 3 Side Shuffles and turn Front and Back | 360's | Reverse Butt Kicks | Side Squats |
Carioca | Carioca w/ High Lead Leg | Carioca w/ High Trail Leg | Lateral- Leaping | |
Mobility | Walking Knee Circles- In & Out | Frankenstein's | Drinking Bird | Lunge and Twist |
Reverse Lunge w/ Oblique Rotation | ||||
Partner w/ Baseball |
Run Forward- Side Toss | Run Forward- Toss Over Shoulder | Side Shuffle- 1 Ball | Side Shuffle- 2 Balls |
Circle Side Shuffle | Carioca | Carioca w/ Ball passed around head | Pick Up's |
Dynamic- Warm Up |
Partnered Leg swings | Body Weight Squat | Sumo Squat |
Side Lunges | Lunge Matrix | Standing Leg Extension | |
Standing Quad Flicks | Standing Knee to Chest | Trunk Twists | |
Wood Chops | Lying crucifix- Back & Front | Lying Hip Extension | |
Internal Hip Rotation | Bunny Hop- Back, Front & Lateral | Calf Raises | |
Flexiblity | Hip Internal Rotation |
Ladder | Feet in each | Lateral | Sewing Machine | Icky Shuffle |
2 in, 2 out | 3's | |||
Hurdles |
Walking to Knee to Chest | Sprinter's March | Up and Down Alternating | 3 point starts |
SL Explosive- Forwards & Reverse | A Skip- Regular & Straight Leg | A Skip- Alternating 3's | 3's |
Lunge Walk | Lunge Walk- tip toe | Lunge Walk w/ Twist | |
Sprint with Lateral | 5m Pro Agility Shuttle | ||
Entry Level Strength Program (whole body)
Double Leg |
Squat Holds | Squats | Arms above head |
Sumo Squat | Sumo Squat Jump | ||
Single Leg | Split Squat Hold | Side Lunge | Squat and Reach (toe) |
Squat and Reach (hand) | Lunge Matrix | Split Squat Jumps | |
Split Squat Jump w/ Twist | Skater Jumps | ||
Shoulder Function | Internal Rotation @ 90 (band) | External Rotation @ 90 (band) | Internal Rotation (band) |
External Rotation (band) | Internal rotation (own resistance) | External Rotation (own resistance) | |
Full Cans (DB) | Crush Cans (DB) | Empty Cans (DB) | |
Lat Raises (DB) | Butterflies (band) | Y's and T's (band) | |
Straigth Arm Push Ups | Scapula Supermans | ||
Core/ Trunk | Bridge- Front, Side, Back | ||
Pre Hab | Bow and Arrow | Lawn Mowers | Robbery |
Low Rows | Drinking Bird | Crab Walks | |
Arabesque |