Basic Prehab/Activation
2 min machine
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
3 Sets (UNILATERAL + AGILITY) (12-15 min)
3/side Depth Landing Jumps
10/side static lunge pulses
20 sec lateral Shuffles
Strength: 3 sets
6/side single leg deadstop squat
6/side Curtsy lunges
12 Plank rocks
Conditioning ( 14 min cap )
5 Rounds
15/12 Cal row or ski or 12/10 Cal bike
10 DBL Dumbbell Front Squats
20 Lateral Hops
10 Alteranting Dumbbell Step ups
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