Strength & Conditioning
Untitled Document
In Place Warmups
Traveling Warmups
1. Knee to chest 1. Knee to chest
2. Ankle to hip 2. Ankle to hip
3. Quad pull 3. Quad pull
4. Quad pull reach out front 4. Quad pull reach out front
5. Quad pull reach to floor 5. Quad pull reach to floor
6. Quad pull reach up 6. Opposite quad pull reach up
7. Quad pull reverse lunge 7. Quad pull reverse lunge
8. Knee to chest into lunge 8. Knee to chest into lunge
9. Knee to chest into side lunge 9. Knee to chest into side lunge
10. Knee to chest pull across 10. Knee to chest pull across
11. Knee to chest pull open 11. Knee to chest pull open
12. Knee to chest pull open, open, across, across 12. Knee to chest pull open, across
13. Forward lunge 13. Forward lunge
14. Reverse lunge 14. Reverse lunge
15. Side lunge 15. Side lunge
16. Side lunge with reach over top 16. Side lunge with reach over top
17. Side lunge with reach out front 17. Side lunge with reach out front
18. Forward lunge with reach up 18. Forward lunge with reach up
19. Forward lunge with lateral reach 19. Forward lunge with lateral reach
20. Forward lunge with twist to open side 20. Forward lunge with twist to open side
21. Forward lunge with twist to closed side 21. Reverse lunge reach up
22. Reverse lunge with reach up 22. Reverse lunge with lateral reach
23. Reverse lunge with lateral reach 23. Reverse lunge with twist to open side
24. Reverse lunge with twist to open side 24. Reverse lunge with twist to closed side
25. Reverse lunge with twist to closed side 25. Hockey lunge
26. Hockey lunge 26. Drop lunge
27. Drop lunge 27. Lunge to opposite arm forearm reach
28. Lunge to opposite arm forearm reach 28. Lunge to same arm forearm reach
29. Lunge to same arm forearm reach 29. Lunge to touch to straight leg hamstring with rotation
30. Lunge to touch to straight leg hamstring 30. Lunge with two hand touch in front
31. Lunge to touch to straight leg hamstring with rotation 31. Full squat with overhead reach
32. Lunge with two hand touch in front 32. Full squat to straight leg hamstring
33. Full squat with overhead reach 33. Inchworm
34. Full squat to straight leg hamstring 34. Reverse inchworm
35. Inchworm 35. Spiderman
36. Reverse inchworm 36. Reverse spiderman
37. Spiderman 37. Glute stretch
38. Split squat 38. Single leg RDL
39. Lateral squat 39. Leg swing
40. Glute stretch 40. Toe grab opposite
41. Single leg RDL 41. Toe grab same
42. Leg swing 42. Heel grab opposite
43. Toe grab opposite 43. Heel grab same
44. Toe grab same 44. Reverse squat
45. Heel grab opposite 45. Bear crawl
46. Heel grab same 46. Reverse bear crawl
47. Good morning 47. Lateral bear crawl
48. Cross and touch 48. Lunge-squat-lunge-squat
49. Three way single leg RDL 49. Lunge squat to straight leg hamstring reverse lunge
50. Hand walks 50. Reverse lunge-squat-lunge-squat
51. Reverse squat 51. Reverse lunge squat to straight leg hamstring reverse lunge
52. Cross over hand walks 52. Inchworm plus spiderman
  53. Reverse inchworm plusquat to straight leg hamstring