PURPOSE: Stretch range of motion in shoulder, stretch deltoids and rotator cuff POSITIONING: Upright athletic stance FORM: Pull arm across chest Feel stretch on outside of shoulder Keep chest up APP – WEBSITE – ONLINE TRAINING –

PURPOSE Develop strength in glutes, quads and hamstrings in frontal plane POSITIONING Athletic wide stance KB held in both hands between legs FORM Shift weight to one side Sit back and down as you move sideways Keep opposite leg as…

PURPOSE: Strengthens glutes and quads, requires core integration POSITIONING: Athletic stance, feet hip width apart Arms extended above your head Wide grip on barbell or stick FORM: Break at the hips into squat position Keep the arms extended overhead and…

PURPOSE: Strengthen back and support shoulder function POSITIONING: Athletic stance Flexed right over at hip, BB resting on floor Overhand grip on BB, arm hanging straight down FORM: Pull the BB into the lower rib cage Make sure shoulder retracts…

PURPOSE: Trains neural system – explosive power POSITIONING: Athletic stance Overhand shoulder width grip on BB on the floor FORM: Lower BB to knee and then start to lift back up When BB gets to mid thigh, explosively drive the…

PURPOSE: Strengthen upper traps POSITIONING: Athletic stance 1 DB in each hand, arms hanging straight down to side of body FORM: Shrug shoulders up and back – squeeze shoulder blades together Lower back to start position and repeat TIPS: Keep…

PURPOSE Train neural system for speed and power in upper body POSITIONING Athletic staggered stance Med ball held in both hands at chest FORM Chest pass the ball straight in front, as hard as possible Retain balance and stance during…

PURPOSE Train activation of glutes POSITIONING Band around knees Hip width stance, slight squat Up on toes, heels off ground FORM Move sideways using small steps Keep the knees directly stacked over toes Aim to lead with the knees and…

PURPOSE: Train dynamic rotation and stability/balance whilst maintaining solid posture POSITIONING: Stretch tall, relax shoulders down, push mid/upper back into the wall Breathe normally FORM: Sink into split stance position Rotate both left and right, pushing out against tubing Return…

PURPOSE Strengthen chest, core, train whole body integration POSITIONING Neutral stance, facing away from anchor point/cable One cable / band in each hand Middle attachment (about shoulder height) FORM Press cables / bands forward Engage core and use lower body…