Fundamentals
08/08/2021R- elease
A- activate
I- integrate
Locomotion= Move!
core
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
SMR Exercises |
Right TFL hip, left bum (piriforma) adductors |
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5 way shoulder warm up [tutorial] |
Breathing exercises- |
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Standing Gluteal Stretch |
1- do on couch Couch stretch 5 seconds each way. |
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Long Adductors Stretch |
2- adductor rockbacks |
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Windshield wiper to fencing reach into pigeon (squat mobiliser warm up) |
plus we did the bird dog (on knees with one leg extending- keep spine neutral on extension) |
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Prone Glute lifts |
with one leg bent |
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Hip Stability Side Clams |
Activations do this as a side plank/ clam combo |
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Bridge and Variations |
bridge and try to elevate one leg use foot to assist |
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spiderman rotation |
activation- 1 |
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Kettlebell Goblet Squats |
3 | 10-12 | 8 | A- same leg supported by same arm rack split squat |
Single Arm Lat Pull Down |
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Correct Push Up Tips |
2 | 8-10 | B1- Mid quad |
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Band Resisted Split Squat |