Stabilisation

Question 1

Flexibility

Answer 1

SMR- Gastrocenemius/ soleus/ TFL/ IT Band/ Adductors/Piriformis/Latissimuss Dorsi

Question 2

Flexibility

Answer 2

Static Stretch - Gastrocenemius / Standing TFL/ Kneeling Hip Flexor/ Standing adductor/ Latissimus dorsi ball/ Pectoral/ Upper trapezius scalene

Question 3

Core

Answer 3

Ruglig March/ Floor bridge/ Floor cobra/plank

Question 4

Balance

Answer 4

SL balance/ SL balance + MP reach / SL Hip rotation/ SL MB Lift & Chop / SL throw and catch

Question 5

Plyometric

Answer 5

Squat jump + stab/ box jump up with stab/ box jump down with stab/ MP jump with stab.

Question 6

Total Body

Answer 6

Ball squat curl to press/ MP step up to balance, curl to press.

Question 7

Chest

Answer 7

Ball DB chest press/ Push up

Question 8

Back

Answer 8

Standing cable row/ Ball DB row/ Single leg bent over row

Question 9

Shoulders

Answer 9

SL DB Scaption / Seated stability ball DB military press

Question 10

Biceps

Answer 10

SL DB Curl/ SL BB Curl

Question 11

Triceps

Answer 11

Supine ball DB triceps extension / Prone ball DB triceps extension

Question 12

Legs

Answer 12

Ball Wall Squat/ MP step up to balance