Movement Practice – Minnesota

Warm Up –

1. 3 minutes of Constant Movement: Athletes Choice
2. 6 minutes of Functional Dynamic Movements
3. 3 minutes of:
   A. Shoulder Mobility Drill – FMS Childs Pose
   B. Hand Plank to TriAngles to Ankle Grab

Part 1
30 minutes Movement Practice of:

1. Single Leg Box Step Ups 10/10
2. 1/2 Kneeling Shoulder Band External Rotation Pulls 10/10
3. Lateral Lunge Squat to Bench 10/10
4. Quadruped DB Rows 10/10
5. Supine Head & Neck Strength + Shoulder Press 10

Part 2
40 / 20 Sprint Interval x 2 Rounds
A1. Athlete Picks: KB Dead Lift or KB Swing
A2. Athlete Picks: Push Ups or Mountain Climbers
A3. Athlete Picks: Cardiovascular 10 Easy, 10 Hard, 10 Easy, 10 Hard

Cool Down –

1. Foam Roll
2. Positional Stretching + Breathing Drills
3. Hydrate