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2 PRE ROUND DRILLS to set you up for success. 1️⃣ For most of you righties out there, you have a hard time getting into your left side.  This is a great priming drill to turn your adductor on and allow for better transfer of power.  Stagger your two feet so your left foot is about midfoot of your right.  Imagine your left knee and arch is on a wall and don't let it come off the wall.  Start by bending your knees slightly and then tuck your butt underneath you and don't lose the tuck.  Think about dragging your left heel behind you as hard as you can and think about your right knee going across the range all while maintaining the tuck.  Take an inhale breath, and on the exhale you want to think about bringing your right hand down to your left ankle.  Only go as low as you can keep the tuck, at the bottom cycle two breaths and then reset and repeat.  On each exhale breath hug the wall hard and drag the left heel back.  Think about exhaling like you're fogging a mirror.  Repeat x 5. 2️⃣ Start w your feet about three inches apart, palms facing away from you.  Imagine you are squeezing a dodgeball between your thighs and bend the knees one inch.  From there think about tucking your butt under you and keep it tucked.  Take an inhale breath, and on the exhale think about bring your nose below your knee caps without losing the tucked pelvis. Think about your exhale like you're fogging a mirror 2-3 seconds.  This gets the air out of the lungs and gets the ribs to drop toward your pelvis allowing for you to open your shoulders up better.  Controlling your breath is the key to getting way more out of this drill! Repeat x 7. **You can also bring some rotations into this as well.
2 PRE ROUND DRILLS to set you up for success. 1️⃣ For most of you righties out there, you have a hard time getting into your left side. This is a great priming drill to turn your adductor on and allow for better transfer of power. Stagger your two feet so your left foot is about midfoot of your right. Imagine your left knee and arch is on a wall and don't let it come off the wall. Start by bending your knees slightly and then tuck your butt underneath you and don't lose the tuck. Think about dragging your left heel behind you as hard as you can and think about your right knee going across the range all while maintaining the tuck. Take an inhale breath, and on the exhale you want to think about bringing your right hand down to your left ankle. Only go as low as you can keep the tuck, at the bottom cycle two breaths and then reset and repeat. On each exhale breath hug the wall hard and drag the left heel back. Think about exhaling like you're fogging a mirror. Repeat x 5. 2️⃣ Start w your feet about three inches apart, palms facing away from you. Imagine you are squeezing a dodgeball between your thighs and bend the knees one inch. From there think about tucking your butt under you and keep it tucked. Take an inhale breath, and on the exhale think about bring your nose below your knee caps without losing the tucked pelvis. Think about your exhale like you're fogging a mirror 2-3 seconds. This gets the air out of the lungs and gets the ribs to drop toward your pelvis allowing for you to open your shoulders up better. Controlling your breath is the key to getting way more out of this drill! Repeat x 7. **You can also bring some rotations into this as well.