Dryland Program (12 years and under)

WARM UP

- Jumping Jacks 1 minute

- A,Y, and T 2 x 15 sec hold each

STRENGTH (1-2 Rounds)

- Bridge holds 3 x 10 seconds

- Lunges distance determined by coach

- Planks 3x 20 seconds

-Bird Dogs x 20 reps

- No Push up Burpees x 15 reps

-stream line flutter kick 3 x 15 seconds

Video Demonstrations

A,Y,T

Bridge Holds

Lunges

Planks

Bird Dogs

No Push Up Burpees

Stream Line Flutter Kicks