EXERCISES

D51 Marching Band Exercise Routine

Warm-up / Flexibility & Mobility / Strength / Post-workout Stretch

Warm-up (20 yard)

• Walking Arm Rotations, rotate forward (20 yds)
• Walking Arm Rotations, rotate backward (20 yds)
• Walking Knee to Chest / Walking Hip Flexion (20 yds)
• Straight Leg Kick to Toe Touch, (20 yds)
• Lateral Hurdle, Over & Under (2 x 20 yds)
• Skip (emphasize opposite arm) (2 x 20 yds)
• Jumping Jacks, 15 reps

Flexibility & Mobility

• Hip Rotations (hands on hip), 5 rotations each direction
• Ankle Rocker, 20 reps
• Platform Walk (alternate leg), 10 reps per leg
• Rear Delt, 3 second hold, 5 reps (alternate arms)
• Kneeling Hip Flexor stretch, 3 second hold, 5 reps per leg
(squeeze glute before stretch)

Strength 8 minutes

• Partial Hinge Squat to Glute Squeeze, 2 x 10 reps
• Towel - Lat Pull/Overhead Press, 10 reps
• Towel - Row/Chest Press, 10 reps
• Push ups, 7 - 10 reps
• Mountain Climbers, 10 reps slow
• Plank, 20 to 30 seconds
• Bird Dogs, 10 reps (alternating sides)
• High Back Extensions, 3 second hold, 10 reps
• Burpees, 7 reps (Alternative: Partial Hinge Squat)

Post-Workout Stretch 5 minutes

• Standing Ruler, 5 second hold, 3 to 5 reps
• Rear Delt, 5 seconds, 3 to 5 reps
• On Back Hamstring Stretch, 10 seconds, 2 reps (both hands behind knee)
• On back, Low Back Stretch, 10 seconds, 2 reps
• Kneeling Hip Flexor, 5 seconds, 3 reps

Cardio Workout (to be executed as often as possible)

Jog a mile without stopping 3 x week, OR
Jog for 100 yards then walk for 100 yards. Work up to 8 times, OR
Quick run for 20 yards, walk 20 yd, quick run 20, walk 20, etc…(400 total yards)

Coby Jones, DPT
Josh Shively, C.S.C.S., N.S.C.A.
Mike Zamora, C.P.T., EMR

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