30 minute fundamentals Ladies Gym- Kylie pedersen

Full Body

21/06/2018

This is a full body workout with a frequency of up to 3 times per week. Example if you were to train on Monday, you then wouldn't train again until Wednesday and then Friday with 2 days rest. 1 on 1 off, 1 on 2 off. Objective of the program is to build muscular endurance and to develop correct motor patterns.

Video Sets Reps Weight Comment
Essentials – First Place To Start in The Gym- Diaphragm Release

RAIL
Release- foam roll r side hip is 30 degrees less than left. tight left glute, weak l hip flexor. less rotation on RHS by 15deg.
side lying rotations
Activate- diaphram, belly button, neck and diaphragmatic breathing 5x5
Integrate- floor flow. press up, lat strech and spine side to side. reachbacks and knead throughs
Move- lower body roll and program below
Working lower Body- Let’s Activate Your Glutes
4 Point Piriforma Stretch
Essentials- Lower Body Rolling
Mobility 4 Point Rotations (Thoracic Spine)
Windshield wiper to fencing reach into pigeon (squat mobiliser warm up)
Knealing Thread through
spiderman rotation
 		1-2 10

W1 Warm-up Spiderman
Tempo 1111
Rest 30 seconds
Breathing Squats to Mobilise

W3 breathing squats
Correct Squat [Tutorial]

W3 breathing squats
Fitball Rollouts (Wheelbarrow)
 		1-2 10

A1
Waiters Bow

A2
Mobility 4 Point 1 Leg Hip Extension

a3 we did this over the bench

a4 fb bridge and hamstring curl
Lat Pulldown
 		2-3 12-15

B1
Kettlebell Goblet Squats

B2
Body Weight Row
 		2-3 8-10

C1. - Inverted row (TRX/BB rack).
Tempo 3020
Rest 45 seconds
10-15

Trx push up