Fundamentals
28/05/2026R- elease
A- activate
I- integrate
Locomotion= Move!
Karen has 10 dgree less on R hip hammy
Right tfl is gunky as
core
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
SMR Exercises |
calves, quad, tfl- front hip, glutes, upper back, chest |
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5 way shoulder warm up [tutorial] |
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Adductor Rock Back |
adductor rockbacks |
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spiderman rotation |
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Side Plank Clam |
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Bridge and Variations |
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Deadbug |
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Bird dog |
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Leg Press |
A1 |
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Lat Pulldown |
A2 |
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Lying Leg Curl (Hamstrings) |
b1 |
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Standing Arnold Press |
b2 |
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Tricep Pushdown |
c1 |
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Palov Press Variations |
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Fitball Rollouts (Wheelbarrow) |
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below is just for reference |
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Correct Push Up Tips |
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Band Pull-Apart Variations with Tutorial |
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Correct Squat [Tutorial] |
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Mobility Squat 1 [tutorial] |
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Sumo Deadlift (plus a small tutorial) |