Queensland Rugby League
Under 19’s Women State of Origin; Prep-to-Play Activations
Click the links below to be taken to the appropriate activation exercises
Hamstring Activations
Single Leg Hamstring Bridge
45 Seconds Each Side
Marching Arabesque
8 Each Side
Single Leg Hamstring Kicks
10 Each Side
Adductor Activations
Groin Squeeze
45 Seconds
Lateral Lunges
8 Each Side
45 Degree Hop and Stop
5 Each Side
Calf Activations
Calf Raise Hold
45 Seconds
Penguin Marches
10 Each Side
Skipping
20 Each Side
Shoulder Activations
A-W-Y
5 Reps Each
Foam Roller Sliders
10 Reps
Banded Archer
8 Each Side
General Activations
A-W-Y
5 Reps Each
Foam Roller Sliders
45 Seconds
Banded Archer
45 Seconds Each Side