Full Body Warm-Up
This warm-up is designed to get your body prepped and ready for battle. It must be done every single day without fail and especially BEFORE you step on the court.
Foam Rolling
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Foam Roll all positions x 20 each.
Piriformis Instructions
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Lay on back
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Lift leg up and place one hand on knee and one hand on foot
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Pull both knee and foot to your OPPOSITE shoulder
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Hold 20 seconds
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Repeat 3x each side
Hip Flexor to Hamstring Instructions
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Kneel on one knee while placing the other foot up in front of you
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Engage your core (anti-twerk)
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Keeping weight on the back leg, push hips forward- DO NOT LUNGE. Hold 10 seconds
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Shift hips backward while straightening out front leg and lower chest down. Hold 10 seconds
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Repeat 3 x on each side
Banded Glute Bridge
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Lay on your back with resistance band around your knees
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Engage core (antitwerk) and slowly pull band apart by squeezing glutes
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Keep glutes squeezed and lift hips up toward ceiling (keep weight on heels)
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Hold x 5 seconds and slowly lower down.
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Tap your hips on the floor.
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Repeat x 20
Banded Shoulder Press
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Standing with band around wrists, anti-twerk and pull bands slightly apart by squeezing shoulder blades
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Raise arms up straight in front of you to shoulder level with elbows unlocked
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Pull your hands back to your body like a row while maintaining tension in the bands
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Press back out, lower arms down
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Repeat x 10