Pre-Shift Warm-Up Routine

Common extensor forearm tendo...
Common extensor forearm tendo...
1 rep 1 set
Eccentric wrist supination - ...
Eccentric wrist supination - ...
1 rep 1 set
Eccentric calf training loadi...
Eccentric calf training loadi...
1 rep 1 set
Glute stretch - supine
Glute stretch - supine
1 rep 1 set
Gluteal self massage and trig...
Gluteal self massage and trig...
1 rep 1 set

Injury Prevention Program

Thoracic foam roll
Thoracic foam roll
3 reps 1 set
Chin tuck in sitting
Chin tuck in sitting
20 reps 2 sets
Prone scapular retraction
Prone scapular retraction
20 reps 1 set
Two-part neck stretch
Two-part neck stretch
20 reps 1 set
Isometric cervical side flexion
Isometric cervical side flexion
5 reps 1 set