Viva Fitness Correctives – Ben Voerman

Release
activate
integrate
Locomotion

Warm ups as follows:
foam roll- itb, front hip, glutes, lats
side lying rotation
Spiderman
adductor rock back
side plank
1 leg glute bridge
birdog
stretch lats and pecs
stick deadlift
others are optional

1- elbow to floor
2- hamstring stretch back
3- extend back leg 'sprint stretch'
4- rotation and reach above then pull back and activate scapula

with one leg bent

on bench
chicken wing into reach
t's
y's

A1 partner with A2 and so on
45 rest in between

A2

B1

Front foot up

a1

a2

b1- or push up

1 leg bridge as we performed