SAM (Strength & mobility)

Prone Plank- 10 seconds

Side Planks- seconds each side

Double Hip Bridge- 6 reps

Clams- 6 reps

Reverse Clams- 6 reps

Reverse Air Clams- 6 reps

Leg Raisers (in-straight-out)- 6 reps each

Donkey Kicks- 8 reps

Donkey Whips- 8 reps

Fire Hydrants- 8 reps

Knee Circle Forward/Back- 8 reps

Cat/Cow- 5 cycles

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

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Tel: 605. 605. 9820

coachjessecoy@gmail.com

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