Our Favourites Fundamentals- Adam L

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
Side Plank with Rotation
Aeroplanes
Fitball Rollouts (Wheelbarrow)
 		2

a2
Front Foot Elevated Split Squat
Dumbbell Bench Press
Kneeling Side Raise
Triceps D/B Skull Crusher
Trap Bar Deadlift
Dumbbell Pullover Options
Seated Row’s
 		2-3

B1
Standing Barbell Curl

below are just additional resources maybe useful
Correct Push Up Tips
 		2-3

2
Sumo Deadlift (plus a small tutorial)

options
Lat Pulldown
 		2-3
Bridge and Variations
 		2
Kettlebell Goblet Squats
 		3