[NL-SW] Balance Development Focused Warm-Up (Phase 2)

Giant Set x 1

Balance is an important component of athleticism – take your time on the balance exercises as the slower you move, the better control you have!

ULT
Single leg, bounce and catch with counting
reps count to 10 per leg
Tempo controlled
Rest None
Set Reps Tempo Rest
1 count to 10 per leg Controlled None (h:m:s)

Lacrosse ball works great, but a tennis ball, or another ball with bounce, will also suffice.

UMT
Tight Rope Walking Lunges with Rotation
reps 8-10 per leg/alternating
Tempo controlled
Rest None
Set Reps Tempo Rest
1 8-10 per leg/alternating Controlled None (h:m:s)
ULT
Prisoner Runner’s Hinge
reps 6-8 per side
Hold 2 s (at top)
Rest None
Set Reps Hold Rest
1 6-8 per side 2 s (at top) h:m:s None (h:m:s)

Use the back leg as minimally as possible when coming up. You should feel your glutes on the front stance leg work to pull you up into a standing position.

UMT
Elevated Underswitch
reps 6-8 per side
weight_lbs Bodyweight
Tempo controlled
Rest None
Set Reps Weight Tempo Rest
1 6-8 per side Bodyweight lbs Controlled None (h:m:s)

Hands can be on the floor if you do not have anything sturdy to elevate the hands onto.