Michael Reid, B.HE, CSCS

This was the workout today I coached for a group of Water Polo athletes.

Home Workout #5 Friday, March 27 *These home workouts are for everyone (athletes and parents) to give a try. They are especially more relevant for the 14U and... Older athlete and are designed with these older athletes in mind* You can do your choice of warm up before starting (e.g. go for a 10 minute brisk walk). 1) Mobility Flow - 1 Try to perform at a steady pace for 20 minutes. Hip Hinge >>> Squat >>> Push Up Hold >>> Mountain Climber Stretch >>> Push Up (optional) >>> Downward Dog >>> Squat >>> Stand & Shake it Out for a few seconds and start again 2) Ball Handling & Shooting Motion Rest as needed between these 2 exercises and between sets. Don’t have a Water Polo Ball? You can use volleyball, basketball, soccer ball, Repeat 4x 1 Wrist x 8 reps/arm https://www.facebook.com/permalink.php?story_fbid=3615329411842381&id=270871202954902 2 Towel Drill from Half-Kneeling x 8 reps/arm https://www.youtube.com/watch?v=DZ0WFyhG_to (place padding underneath your back knee) Keep note of what you do in a journal. Feel free to post your pictures or short videos of you training on the Bushido Facebook page. Got questions? Post them to the facebook post for this workout.

4-Point to 2-Point Balance A progression of the Bird-Dog exercise.

Hey, This is a little bodyweight circuit you can try for a some "Huff and Puff" work:) Thanks to Jeff Wood and the Sport Manitoba crew.