Workouts

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Shoulder Stability

• Saber: 3-5 Sets of 10 Reps on each side
• External Rotation: 3-5 Sets of 10 Reps

Core Stability

• Dead Bugs: 3-5 Sets of 10-15 Reps each side
• Bird Dogs: 3-5 Sets of 10-15 Reps each side

Lower Body Strength

• Workout A
  • Squat (weight optional) - 3 Sets of 10 Reps
  • Walking Lunge (weight optional) - 3 Sets of 10 Reps on each side 
  • Single Leg Elevate Bridge - 3 Sets of 10 Reps on each side 

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• Workout ​B
  • Single Leg Squat - 3 Sets of 10 Reps on each side
  • RDL with Reach - 3 Sets of 10 Reps on each side 
  • Side Lunge (weight optional) - 3 Sets of 10 Reps on each side 

Upper Body Strength

• Negative Pushups (5 seconds) - 3 Sets of 10 Reps
• Negative Pullups (5 seconds) - 3 Sets of 5 Reps
• Band Rows - 3 Reps of 10 Reps
• Plyo Pushups - 3 Reps of 5 Reps

Upper Body Power

• Slams  - 3 Sets of 5 Reps
• Rotational Slams - 3 Sets of 3 Reps on each side
• Lateral Slams - 3 Sets of 3 Reps on each side
• Vertical Scoop Throws - 3 Sets of 5 Reps