Fundamentals
30/05/20205 minutes follow the mobility video
Next do the 3 band exercises
R- elease
A- activate
I- integrate
Locomotion= Move!
Karen has 10 dgree less on R hip hammy
Right tfl is gunky as
core
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
SMR Exercises |
left TFL front hip tight, glutes, weak left glute, roll itb. hand release inner thigh towards knee |
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5 way shoulder warm up [tutorial] |
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Long Adductors Stretch |
After rolling do these rockbacks inbto scissors- also see below |
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Scissor with rotation (Knead through) |
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Windshield wiper to fencing reach into pigeon (squat mobiliser warm up) |
remember 5 ways |
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Prone Glute lifts |
Birdogs! |
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Front Foot Elevated Split Squat |
3 | 8-10 | A1- partner w below- rest 30-45 seconds in between |
|
Plank Row’s |
2 | 8-10 | A2 - off step no weight |
|
Dumbbell Chest Press |
3 | 8-10 | B1 |
|
Lying Leg Curl (Hamstrings) |
3 | 8-10 | B2 toes in |
|
Dumbbell Pullover Options |
3 | 12 | C1 with plate |
|
Seated Row’s |
3 | 12 | C2 as above |
|
Sled PUSH (Trainers have a go) |
3 | 3 |