FIT-2025-141

Warm Up:

• 2 x 10m each:
  • lunge + cossack squat
  • lunge + kick + single-leg-dl
  • reverse lunge + stiff-dl
  • cartwheel
  • panther crawl
  • salty gorilla

Work:

• PAIL/RAIL
  • Shoulder flexion
  • Shoulder extension
  • Shoulder external rotation
  • Shoulder internal rotation
  • Hip flexion
  • Hip extension
  • Hip external rotation