1. Movement Champions 2017 Level One 1
Movement Champions 2017 Level One 1. Practice foundations, overcome injuries 2. injury prevention, performance 3. HP, resilience (varsity, pro) #. ID focus exercises

2. Isometric​ ​Deadbug​ ​Combo

3. Isometric​ ​Deadbug​ ​Combo

4. Isometric​ ​Deadbug​ ​Combo

5. Bridge​

6. Bridge​

7. Bridge​

8. Side​ ​Plank​ ​Knees​ ​(Left)​

9. Side​ ​Plank​ ​Knees​ ​(Left)​

10. Side​ ​Plank​ ​Knees​ ​(Left)​

11. Bear​ ​Crawl​ ​Knee​ ​Lift​

12. Bear​ ​Crawl​ ​Knee​ ​Lift​

13. Bear​ ​Crawl​ ​Knee​ ​Lift​

14. Side​ ​Plank​ ​Knees​ ​(Right)​

15. Side​ ​Plank​ ​Knees​ ​(Right)​

16. Side​ ​Plank​ ​Knees​ ​(Right)​

17. Scap pushup​

18. Scap pushup​

19. Scap pushup​

20. Bridge walkouts (½ way)

21. Bridge walkouts (½ way)

22. Bridge walkouts (½ way)

23. Hip Hinge / Romanian ​Deadlift​

24. Hip Hinge / Romanian ​Deadlift​

25. Hip Hinge / Romanian ​Deadlift​

26. Eccentric Pushup

27. Eccentric Pushup

28. Eccentric Pushup

29. Air​ ​Squat​

30. Air​ ​Squat​

31. Air​ ​Squat​

32. Zombie Drag (2 arms)

33. Zombie Drag (2 arms)

34. Zombie Drag (2 arms)

35. Lunge​ ​to​ ​High-Knee​ ​(Right)

36. Lunge​ ​to​ ​High-Knee​ ​(Right)

37. Lunge​ ​to​ ​High-Knee​ ​(Right)

38. Lunge​ ​to​ ​High-Knee​ ​(Left)

39. Lunge​ ​to​ ​High-Knee​ ​(Left)

40. Lunge​ ​to​ ​High-Knee​ ​(Left)

41. Dynamics High knees Butt kicks Shuffle Step Carioca
Speed hops (lateral)
Speed hops (forward/back)
Bounding

42. Sport warmup tips
USE THESE EXERCISES FOR TEAM CONDITIONING! Doing this routine once for practice is not enough to get you strong enough to progress through the levels
After completing the exercises and fast dynamics, continue with regular skill-based warmups
If needed, look for off-court or off-field or dryland space to do warmups so you don’t cut into practice time

43. Home Workout Tips
For a home workout, complete the circuit 2-3x, 3x a week. You’ll see results and progress through the levels as you get stronger.
Identify your ‘Focus Exercises’ – the 3 or 4 exercises you struggle most with – and make it your priority to get better at them!
Add extra sets of your focus exercises at the end of your workout
On days you don’t work out, or if you skip a workout, try to get in at least one set of your focus exercises – it may take as little as 1-2 minutes but it will make a difference. Additional sets will get faster results.