Notes
Complete the following three injury prevention sets.
Injury Prevention Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60s rest after each time through, before proceeding to the next Set.
Exercises:
20-25 Elastic Band or Cable External Rotation
20-25 Elastic Band or Cable Internal Rotation
12-15 Dumbbell Uppercuts
Injury Prevention Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60s rest after each time through, before proceeding to the next Set.
Exercises:
20-25 per side Fire Hydrants
10-12 per side Lateral Lunges
10-12 per side Hip Hikes
Injury Prevention Set 3: Complete the following core exercises as a circuit, 3-4x through, with 30-60s rest after each time through.
Exercises:
10-12 per side Front Plank Reaches
10-12 per side Side Plank Lateral Raises
12-15 per side Bicycle Crunch