3 MOBILITY DRILLS
1. SHOULDER STRETCH
2. SHOULDER SLIDE
3. PEC STRETCH
3 STATIC STRETCHING DRILLS (UPPER BODY)
1. POSTERIOR SHOULDER HYPEREXTENSION
2. FLEXED ARMS ABOVE HEAD STRETCH
3. NECK FLEXION OR EXTENSION
3 STATIC STRETCHING DRILLS (LOWER BODY)
1. STRADDLE STRETCH
2. SUPINE HIP FLEXION
3. BUTTERFLY STRETCH
EXERCISES:
1. LUNGE
a. FRONTAL – ALTERNATING LATERAL LUNGE
b. SAGITTAL – LUNGE WITH OVERHEAD REACH
c. TRANSVERSE – LUNGE WITH SPINAL TWIST
2. SQUAT
a. FRONTAL – LATERAL SQUAT WALK
b. SAGITTAL – PARALLEL BACK SQUAT
c. TRANSVERSE – POP SQUAT WITH TWIST
3. HINGE
a. FRONTAL – STANDING SIDE BEND
b. SAGITTAL – HIP HINGE
c. TRANSVERSE – KETTLEBALL TWISTING HIP HINGE
4. PUSH
a. FRONTAL – SIDE LYING TRICEP PUSH-UP
b. SAGITTAL – INCLINE PUSH-UP
c. TRANSVERSE – IRANIAN HALF-MOON PUSH-UP
5. PULL
a. FRONTAL – RESISTANCE BAND MID-BACK ROW
b. SAGITTTAL - STRICT PULL-UP
c. TRANSVERSE – TORNADO PULL-UP
6. ROTATE
a. FRONTAL – SIDE PLANK ROTATION
b. SAGITTAL – T-SPINE ROTATION
c. TRANSVERSE – RUSSIAN TWIST
7. GAIT
a. FRONTAL – SIDE LEG RAISES
b. SAGITTAL - SIT-AND-STANDS
c. TRANSVERSE – HIGH KNEE MARCH WITH TWIST