Balanced Athlete

LEVEL ONE

Block One

• Squat set up- Second Basemen, Down Hill Skier, Ready Stance (one minute)
• Body weight squats (one minute)
• Pipe across back Kung Fu arms hip Hinging (one minute)
• Hula hopping, (30 seconds each direction)
• Upper Body Core Integration (UBCI) with Pipe in Fierce Pose (one minute)
• T-arms, forearm rotations and bracing sequence (one minute)
• Side Bends (30 seconds each side)
• Lunge warm-up  (One minute each leg)

Block Two POD

4 exercises, 3 rounds

• Stationary Lunge  (One minute each leg)
• Squats  (One minute)
• Jumps (One minute)
• Plank, option for pushups (45-60 seconds)

1 exercise, 3 rounds

• Single Leg Hip Hinging, (45-60 seconds per leg)

1 exercise, 3 rounds

• Side Planks (30 seconds per side)

Block Three 

2 exercises, 1 sets

• Bilateral Supine 90 with opposing arm and leg extending (60 seconds)

1 exercise, 1 set

• Supine Hurdler with shoulders flexed (20 seconds per side) 

2 exercises, 2 sets

• Prone Pulsing (60 seconds)
• Prone Neck rotation (15 seconds) 

Block Four 

• Supine Belt Series (60 seconds)