Fundamentals
30/05/2020Implement bands- hip flexor was 10 degrees tighter on right.
foot elevated hip flexor stretch.
R- elease
A- activate
I- integrate
Locomotion= Move!
core
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
SMR Exercises |
Foam roll, itb glutes tfl- knee to hip on side, front hip and bum |
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5 way shoulder warm up [tutorial] |
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Long Adductors Stretch |
adductor rock backs |
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spiderman rotation |
sprinters stretch |
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Side Plank with Rotation |
side plan and hover |
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Windshield Wipers |
5 second stretch from outside hip towards foot |
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Bridge and Variations |
prone 1 leg lift and straighten leg and squeeze- you tube |
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Travelling Lunge to Squat Warm Up |
3 | 10-15 | Mobility warm up A1- cable split squat pushaway partner w below- rest 30-45 seconds in between |
|
Body Weight Row |
3 | 8-10 | A2 |
|
Correct Push Up Tips |
2-3 | 8-10 | B1 |