Full Body
uap-pre-season-1

A1. Single Leg Stability Ball Raise to Bridge

Keep the glutes activated at all times.
Maintain tension in the core
Keep the spine neutral and do not arch your lower back. Keep the hips up with the glutes.
This can be done with two legs if you are not ready to do it with one.

A2. Russian Step Ups

find a rhythm, be explosive, drive the knee up!
Use the foot on the bench to initiate and drive the movement. Don't "bounce" off the foot landing on the ground.

B1. Flat DB Bench with Iso Hold

Reps with non-dominant arm first. Opposite arm holds at the 1/2 rep position until all reps are complete. Then rep with dominant arm while non-dominant arms holds the 1/2 rep postion.

B2. Supine Grip Pull-Up

Pause at the top
Do not pull your elbows behind your torso. Even with the torso is good.

C1. Bow and Arrow

if you imagine an archer, you will naturally do this exercise correctly
stand up tall
keep the elbow of the pulling arm up
squeeze the shoulder blades together during the iso hold