Lauren lewis

Fundamentals

30/05/2020

Left hip immobility. 20 degrees less in tfl, 2 finders only in dorsi flexion on botrh sides.
hamstring less than 70 on both, glutes tightness on left 20 less, , 20 degrees less rotation on right side and complained of shoulder pain.

5 minutes follow the mobility video
Next do the 3 band exercises

R- elease
A- activate
I- integrate
Locomotion= Move!

Video Sets Reps Weight Comment
SMR Exercises

left TFL front hip tight, glutes, weak left glute, roll itb. hand release inner thigh towards knee
5 way shoulder warm up [tutorial]

breathwork

Hip Flexor

against wall hip flexor 3 way stretch. lean to side as well as weight over foot for ankle mobs.
Wall Quad Stretch

1-Stretch- hips against wall
2-90-90 position or on table hip rotator
3- Calf raise ankle. 7 seconds at bottom and then 4 seconds up- 5 seconds down x 5 reps
Windshield wiper to fencing reach into pigeon (squat mobiliser warm up)

remember 5 ways
wipers
then stretch in each area from toes to behind
then reach and breathe in push up
then lift and reach overhead
then glute lift no hands
and finally glute lift and kickback
Table Hip Rotator
Adductor Rock Back

After rolling do these rockbacks into scissors- also see below
Hip Stability Side Clams
Aeroplanes
1 Leg Step Down
Front Foot Elevated Split Squat
 		3 8-10

with Cable pushaway and reach above