# @traininghaus on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/B-xX9Oknb62
- **Gondola URL:** https://gondola.cc/posts/21965647-traininghaus-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/legacy-do/267c09f2577eaeec083bce564ad5b6858ba7acbc3ce51481af1e8b7424b5c6a6.jpg
- **Posted:** 2020-04-09T19:14:48.000+00:00
- **Account Owner:** Training HAUS (@traininghaus) — https://gondola.cc/traininghaus

## Caption

Full-body strength and mobility in any sport is crucial, especially lacrosse.⁣
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In today's #HAUSatHOME, coach Mollie Martin (molliesfittips) has two mobility exercises and five strength exercises that can help improve mobility, dynamic strength, coordination and balance. These exercises can help your body move more efficiently on the field, decrease your risk of injury and increase your strength potential. Please share with anyone you think would benefit, and be sure to tag Training HAUS in your stories or posts (especially if you’re staying active at home).⁣⁣⁣⁣
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Neck: isometric self manual resistance (flexion and extension and lateral flexion and extension). 2 sets in all four directions for 10 seconds each. This strengthening exercise is important to help avoid concussions⁣
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RFE Split Squats (rear foot elevated) with optional jump and leg cycle: 3 sets of 8 reps per leg. Muscle focus: glutes, hamstrings, quads and ankle stability/mobility)⁣
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SLDL (single leg deadlift) with rotation: 3 sets of 8 reps per leg.⁣
Muscle focus: glutes, hamstrings, calves, anterior tibialis). Also great for coordination and balance.⁣
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Prone shoulder series: All 4 directions. 3 sets of 12 reps.⁣
Muscle focus: most of the rotator rotator cuff/SITS (supraspinatus, infraspinatus, teres minor, and subscapularis)⁣
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Plank cross unders: 3 sets of 8 per leg. Great for transverse abdominis and obliques along with hip mobility.⁣
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Cool down mobility stretches:⁣
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Double figure 4 and prone scorpion: 2 sets of 20-30 seconds.⁣
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## Tags

hausathome

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