Strength
& Conditioning Coach
Barry Rubin's
"FLEXAGILITY"
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I. Joint Mobility Exercise
1. Neck 5x each way
2. Shrugs 10x
3. Arm Circles 10x each way
4. Arm Crosses 10x each way
5. Trunk Rotation 5x each way
6. Knee Rotation 5x each way
7. Ankle Rotation 5x each way
8. Body Weight Squats 10xs |
Anne and Barry at the Fitness Trade Show |
II.
Stationary Exercises
1. Wind Mill 10x each way
2. Way Back 10x
3. Groin 30x
4. Hamstring Kick 10x each
5. Hip Crossover 10x each
6. Side Kick & Adductor 20x each
7. Scorpion 10x each way
8. Hip Circles 10x each way
9. Ankle Stretch 10x each way
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III.
Core Movements
1. Bridges 20-30 seconds, at each position
2. Floor Lying opposites 10x each way
3. Lying Extensions 10x |
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V. Agility Drills per 15yds.
1. Skipping Forward
2. Skipping Backwards
3. Skipping (Lateral)
4. Side Shuffle with Arm Swing
5. Carioca
6. Backwards Run
7. Butt Kicks |
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V.
Boyle Drills per 10yds.
1. Lunges
2. Walking Hip Raise
3. Walking I-T Band
4. Walking Quad
5. Walking Hamstring Kick |
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VI.
Movement Prep
1. Inverted Hamstring 5x/5each
2. Inch Worm, 5x/5each
3. Lateral Lunge 10x/10each
4. Forward Lunge-In Step 5x/5
5. Backwards Lunge 5x/5each w/twist
6. Drop Lunge 10x/10each |
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