Warm-ups

Mobility Warm-up From Coach Jim Laird:

1. Hip Pop Up x 10
2. Iron Crosses x 10 ea.
3. 1 Leg Hip Pop x 10 ea.
4. Straight Leg Kicks (hands under low back) x 10 ea.
5. Windshield Wipers (bend legs if needed) x 10 ea.
6. Hip Circles forward/backward x 10 ea. (big circles with the knees)
7. Fire Hydrants x 10 ea.
8. Spiderman Stretch x 10 pulses, 2 sec. ea. (squeeze glute to stretch hip flexor)
9. Push-up with scapular raise x 10
10. Inchworms x 5
11. Squat reach, drive knees out with arms, pull chest up x 10
12. Squat-Twist & Reach up palm forward with 1 arm at a time x 10 ea. (sit tall, helps squat/OHS)
13. Push-up Position, 1 leg calf raises/stretch x 10 ea. (try to get foot flat on floor)
14. PVC Chest/Shoulder Stretch x 10
15. Shin stretch x 10 (push knees forward)
16. Seated Hip Pump x 10 for 2 sec ea.
17. Air Squats x 10

Link to Mobility Warmup Video

Shoulder Prep movements from Kelly Starett

1. Push-up – shoulder circles L/R
2. 1” Push-up hold (squeeze scaps)
3. Triangle post (pressing tall) L/R (clap top foot 10x ea.)
4. Seated – Sit tall active shoulders, come down to mid thigh w/ hands, walk feet into pike (tight butt) squeeze scaps together
5. 5 Slow Push-ups, keep scaps squeezed back, hands in tight
6. 5 Push-ups, keep scaps squeezed back, hands WIDE
7. 5 Archer push-ups, start on knees, then work to toes down
8. 5 Diamond Push-ups
9. 3 x 10 yd Forwards or Backwards pick one Plank Plate Drags (5-10 lb plate under feet, hands turned out to sides, abs tight.
10. Standing arm flings
11. Bent over arm flings (squeeze scaps together)
12. Forward/Backward Arm Flings (stretch in front of shoulder)
13. Turn left & right arms twisting, then try to hit back of neck with arm that goes behind (internal rotation)
14. Reaching upwards shoulder circles (1 arm)
15. Pull-up Bar work (use negatives or band if needed)
16. Wide Chin-up grip (shoulder retractions)
17. 2-3 Strict wide grip chins
18. 2-3 strict shoulder width chins
19. 2-3 strict hands touch chins
20. 2-3 strict Wide grip pull-ups
21. 2-3 strict normal pull-ups
22. 2-3 strict hands touch pull-up

Dynamic Linear Warm-up

1. Walking Knee Hugs
2. High Knees
3. Butt Kicks
4. Frankensteins
5. Skips
6. Side Shuffle l/r
7. Karaoke
8. Shuffle Squat l/r
9. Lateral Plank walk l/r
10. One leg toe touch – step

Stretching/Cool-Down

Foam Rolling

• Lower Legs
• Glutes/Hips
• Quads/Hip Flexors
• Mid-Upper Back (hug yourself)
• Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)
• Lats/Rear Shoulder
• Triceps

Stretching (25 sec ea. Or 2 sec. holds x 10 reps)

• With Green band
• Hammy’s L
• Hammy’s L 45 degress
• Hammy’s/Groin L leg drop to floor
• ITB (across body) L
• Hip Flexor/Quad:  Flip over, stretch band from behind over shoulder, drive hip into floor, squeeze butt
• Same thing above for Right Side
• Lat/Tricep stretch, lean body against doorway or beam L/R
• Chest Stretch using doorway
• Seated Hip Stretch, sit on 18” box cross one leg over other, press down on knee, pull foot towards you

*Finish with assorted specific trigger point work with lacrosse ball