GBC
19/06/20255 minutes follow the mobility video
Next do the 3 band exercises
R- elease
A- activate
I- integrate
Locomotion= Move!
core
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
SMR Exercises |
calves, quad, tfl- front hip, glutes, upper back= lats |
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Windshield wiper to fencing reach into pigeon (squat mobiliser warm up) |
stretch glutes |
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Long Adductors Stretch |
adductor rockback |
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spiderman rotation |
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Prone Glute lifts |
2 | 5 | activations |
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Hip Stability Side Clams |
2 | 15 | 2- plank on knees and clam together |
|
Side Plank with Rotation |
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1 Leg Step Down |
2-3 | 8-10 | B1- Trx ush up |
|
Stork |
2-3 | 8-10 | 5 | C1- against post with leg swing |
Fitball Rollouts (Wheelbarrow) |
2-3 | 8-10 | C2 |
rest 45-60 between supersets. perform all a's before b's etc.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Split Squat |
3 | 8-10 | 17.5 | a1split squat in rack- start left |
Lat Pulldown |
3 | 8-10 | #8 | a2 pull grip |
Dumbbell Incline Press |
3 | 8-10 | 17.5 | b1 |
Lying Leg Curl (Hamstrings) |
3 | 90 | b2 |
|
Body Weight Row |
3 | amrap | c1 amrap |
|
Standing Hammer Curls |
3 | 8-10 | 10 | c2 rest |
|
Triceps D/B Skull Crusher |
c3 |
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Correct Push Up Tips |
amrap | c4 off floor sh. width |
Day 2. as above
same reps. same rest
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Trap Bar Deadlift |
3 | 6-8 | a1 |
|
Dumbbell Floor Press |
3 | 6-8 | a2 with bar |
|
Leg Press |
3 | 10-12 | b1 |
|
Seated Row’s |
3 | 10-12 | b2- on machine upstairs with hands prone and wide to lower chest |
|
Dumbbell Pullover Options |
2 | 12-15 | on bench straight arms core focus |
|
Rear deltoid |
2 | 12-15 | c2- on machine reverse flyes |
|
TRX (Closed Chain) Tricep Extensions |
2 | 2-8-10 | d1 |
|
High Incline Alternating Curl |
2 | 8-10 | d2 not alternating |