Warm Up
Warm Up – Day 1
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Reps
Hip Internal Rotation
1 x 10m
Segmental Glute Bridge
1 x 10m
Lateral Line Stretch – Standing
2 x 4×3 breaths es
Quad Thoracic Spine Rotation – 1 leg abduction
4ea
Inverted Hamstrings
5ea
Knee Hugs
5es
Lateral Lunge
5 es
Pillar March Lateral
3 x 10 steps ea
Pillar Skip Lateral
3 x 10 steps ea
Linear Hurdle Hop Double Contacts
3 x 6ea
Warm Up – Day 2
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Reps
Hip Internal Rotation
1 x 10m
Segmental Glute Bridge
1 x 10m
Lateral Line Stretch – Standing
2 x 4×3 breaths es
Quad Thoracic Spine Rotation – 1 leg abduction
4ea
Inverted Hamstrings
5ea
Knee Hugs
5es
Lateral Lunge
5 es
Pillar March Lateral
3 x 10 steps ea
Pillar Skip Lateral
3 x 10 steps ea
Lateral Bound – Quick to Stabilise
3 x 6ea