Our Favourites Fundamentals- steph Hellyer

Fundamentals

30/05/2020

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				Roll upper back lats ball rear of shoulder two ways calves, quad, tfl- front hip, glutes, upper back, chest
Mobility Shoulder Setting “Cat and Cow”				Mobility 1- side lying rotation 2- adductor rockbacks 3- spiderman rotation with elbow drop
Adductor Rock Back				adductor rockbacks
spiderman rotation				elbow drop and reach 5 x
Windshield wiper to fencing reach into pigeon (squat mobiliser warm up)				wipers reach up with arm 90-90 hip stretvches x 5 ways hip lift in 90-90 one leg kickback
Marching				Plus birdog
Split Squat	2-3			A1 use with cable pushaway with outside leg forward
Fitball Rollouts (Wheelbarrow)	2			a2
Kettlebell Goblet Squats	3			A1 2.5 2 x 12
Lat Pulldown	2-3			A2 1 arm lat pulldown as option 45-12 with dion
Seated Row’s	2-3			B1
Correct Push Up Tips	2-3			B2
Bridge and Variations	2			C2
Sumo Deadlift (plus a small tutorial)				options
Prone Glute lifts