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• Hold dumbbell in each hand with palms facing thighs • Keep arms straight and shrug shoulders toward ears • Lower shoulders to starting position |
 Two-Leg Lateral Jumps Two-Leg Jumps Tuck Jumps Machine Tricep Press Squat Jumps Split/Lunge Jumps Single-Leg Jumps Side Throws (Left) Russian Twist Right Foot Lateral Step-ups Pec Deck Overhead Russian Twist Overhead Pass Med Ball Crunches Machine Incline Press Lateral Dumbell Raise Jump Rope IT Band Stretch Hip Flexor and Quad Stretch Hamstring Stretch Figure 4 Chest Pass Bench Press Alternating Step-ups Alternating Single-Leg Jumps
Groin Stretch Knee To Chest Lateral One Up, One Down Left Foot Lateral Step-ups Left Overhead Twist Left Russian Twist Right Overhead Twist Right Russian Twist Side Throws (Right) |
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