If you look at the following exercises and don’t know what to make of them, don’t worry. I have posted this for a AAA Minor Bantam team that I work with – they have a little tendency to lose their homework so I posted it here so they could get at it. The idea is to give them a workout they could do at home in about 15 minutes that would improve their strength, stability and mobility.
- Dumbbell Alternate Reverse Lunge – 3×10 each
- 3 Stop Push Up – bottom – full – top – 3×3 each
- F.I. Split Squat Jump & Hold – 3x 6 cycles of (3 jumps + 5s hold)
- Side Plank & Rotate – 2x(3×5 reps with a 5 second hold on each side)
- 1/2 Kneeling Hip Flexor + Quad Stretch – 2x 30s each side
- Side Lying Clamshell – 2x 15 on each side
- Pigeon Stretch – 2x 30s each side
Please do this workout three times per week on non-consecutive days.
Merry Christmas!
Cheers,
Maria