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Dryland Protocols

NAAC Upper Groups Dryland & Lifting Testing

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NAAC Mobility & Deck-Based Warm-Ups

 

Mobility Circuit

1:00 per exercise or 15 min +/- total

Repeat any movements that are tight

  • Windmills
  • Forward Kicks
  • Backward Kicks
  • Downward Dog
  • Swan Pose
  • Push-ups to T
  • Hip Flexor Cross Stretch
  • Wide Mountains
  • V-Sit to Plow
  • Lunging Arm Swings
  • Big Arm Circles
  • Wrist on Hip

 

Hip Mobility Protocol

20 reps or 1:00 per – 10 min/rd

Repeat any movements that are tight

  • Snatch
  • OH Squats
  • Slide Squats
  • Step-back, Reach Back Lunge
  • Forward Lunge & Reach
  • Side Lunge & Reach
  • Wide Mountains
  • V-Sit / Plow
  • Zips 1
  • Sit-up Get-up w/reach
  • Grok Squat +/- Wall

 

Shoulder Mobility Protocol

10 reps +/- or :30 per @ 10 min/rd +/-

All movements deliberate & controlled

  • Band Back & Forth
  • Band Pull Apart Series (8)
  • Band Cuban Press
  • Band Side Pulls
  • ------------------
  • Scarecrow Rolls
  • Scap Push-Up
  • Plank Scap-Up
  • Wrist on Hip
  • I-Y-L-W Wall Slides
  • -------------------
  • Bar Hang w/Rotation
  • Bar Scap Up
  • Recline Pull
  • Recline Scap Up

 

 

Deck-Based Warm-Up

A

2 or 3 rds as follow, increase speed/rd

  • 15 Squat Thrusts
  • 10 Push-Ups
  • 5 Jumps

B

2 or 3 rds as follow

   Rd 2 adds push-ups, Rd 3 adds jumps

  • 15 Zips @ moderate pace
  • 10 Zips 1 @ medium pace
  • 5 Zip-Ups 1 @ fast pace