Our Favourites Fundamentals Program Template

calves, quad, tfl- front hip, glutes, upper back, chest

Breathing exercises-
warm up with rolling TFL front hip, bum
Then perfrom side lying rotations and breath

1- do on couch Couch stretch 5 seconds each way.

2- adductor rockbacks

3- pretzel

plus we did the bird dog (on knees with one leg extending- keep spine neutral on extension)

Activations do this as a side plank/ clam combo

bridge and try to elevate one leg use foot to assist

activation- 1
one leg glute activation
2- birdog 1- leg kickback
3- side plank clam combo
4-

A- same leg supported by same arm rack split squat

B1- Mid quad

Bone leg

C1