Fundamentals
30/05/2020R- 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 |
calves, quad, tfl- front hip, glutes, upper back, chest |
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5 way shoulder warm up [tutorial] |
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Adductor Rock Back |
adductor rockbacks |
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spiderman rotation |
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Side Plank Clam |
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Bridge and Variations |
one leg |
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Bird dog |
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On bench chickjen wings and reset then reach above head like a blackbird |
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Bulgarian Squat |
3 | 8-10 | A1 |
|
Seated Row’s |
3 | 12 | A2 |
|
1/2 knealing press |
3 | 8-10 | B1 |
|
Lying Leg Curl (Hamstrings) |
3 | 8-10 | B2 |
|
Chin Ups |
3 | 7-9 | c1 |
|
Dumbbell Pullover Options |
3 | 12 | 8 | c2Incline |
45 Degree Hyper Extension |
3 | 10-15 | c3and press hands above head like doing a wall slide keeping pain free with shoulder retracted and depressed |
|
Correct Squat [Tutorial] |
Below helpful hints |
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Sumo Deadlift (plus a small tutorial) |
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Fitball Rollouts (Wheelbarrow) |
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