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Breakdown of Gopher Drill
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Gopher Walk
S1 PNF Inside & Out
W1 Barefoot Walking
S2 PNF Knee Flares
W2 Walk inside foot
S3 Arm Circles (Wrist Extended)
W3 Walk Outside Feet
S4 Arm Circle Overhead
W4 Walk On Toes
S5 Pushaway (Wrist Extended)
W5 Walk Backwards inside of foot
S6 Reindeer Trunk Twist
W6 Walk Backwards outside of foot
S7 Vision Training (Near to far)
W7 Bear Crawl-----
S8 Neck Rolls
W8Walk Backwards on Toes
S9 Neck Slides (front to back)
W9 Frankensteins
S10 Hip Circles
W10 High knee pull (Figure 8)
S11 Shoulder Slides (Wrist Extended)
W11 Figure 4 walk
S12 Messier Squats
W12 Backwards Walk
S13 Vision Training (10-20 reps high socket low)
W13 Crab walk
S14 Ankle rolls
W14 Forwards Walk ( toes in toes out)
S15 Ape Trunk Twist
W15 Forward Crossover Lunge with twist
S16 X Behind
W16 Side Shuffle (drag foot)
S17 Neck Slides (left to right)
W17 Walking Lunge with twist
Chest sinks or POC Stretch
Overhead lunge (Wrist Extended)
Knee Circles
Lateral Shift Lunge (feet planted)
Straight leg figure 8
Lateral shift lunge (ankle tilt)
Spider man Crawl
Leg Swings (Front to back)
Straight leg toe touch walk
Leg Swings (Side to side)
Reverse Overhead Lunge (Wrist extended)
Squat internal rotation
Duck Walk
Toe roll
SLRDL T(Thumbs up, look at plant foot thumb when standing)
Reindeer Circles (Wrist Extended)
Duck Walk Backwards
Standing arm circles (Wrist Extended)
Ankle grab behind walking
Fighter circles
lateral Crossover lunge (Right)
Thumb Look Aways
Lateral Crossover lunge (Left)