Fundamentals
22/03/20225 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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Tfl and Internal Hip Rotator Test/ Stretch |
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Long Adductors Stretch |
adductor rockback |
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Standing Gluteal Stretch |
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spiderman rotation |
Traveling lunge warm up |
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Hip Stability Side Clams |
2 | 15 | 2- plank on knees and clam together |
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Side Plank with Rotation |
Activation 1- side plank, birdog and glute bridge with one leg |
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Bridge and Variations |
2 | 3- bridge with one leg lift |
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Split Squat |
2 | 6-8 | Mobility warm up A1- foot/ heel elevated |
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Fitball Leg Curl |
2 | 6 | A2-1 in only at a time |
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Chin Ups |
2-3 | 6-8 | B1 |
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Dumbbell Floor Press |
2-3 | 6-8 | B2 |
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Correct Push Up Tips |
2-3 | 8-10 | c1 |
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Seated Row’s |
2-3 | 10-15 | c2 |
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Stork |
2-3 | 8-10 | 5 | c3 |
Band Pull-Apart Variations with Tutorial |
2 | 10-15 | d1 |
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Fitball jacknife |
d2 |
17/08/2022
strength
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Trap Bar Deadlift |
3 | 3 | warm up with below and all warm upas above these are practice sets warming up to lift weight |
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Straight Arm Pulldowns |
3 | 15-10 | ||
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Trap Bar Deadlift |
3 | 7-9 | 10 each side plus | a1 |
Lying Leg Curl (Hamstrings) |
3 | 6-8 | a2 |
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Tall Kneeling Press |
3 | 7-9 | 6k | b1 |
Supinated Chin Up |
3 | 6-8 | b2 |
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Dumbbell Chest Press |
3 | 8 | c1 |
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Prone Row |
3 | 8 | c2 with dumbells |
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Forward Lunge To Balance |
3 | 8-10 | c3 weight held in opposite arm at shoulder.Perform a walking lunge |