Fundamentals
30/05/20201st section is warm up
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 |
left hamstring level 3, rhs level 2- poor balance on rhs calves, quad, tfl- front hip, glutes, upper back, chest |
|||
5 way shoulder warm up [tutorial] |
||||
Adductor Rock Back |
adductor rockbacks |
|||
spiderman rotation |
||||
Hip Stability Side Clams |
w1 | |||
Bird dog |
w2 | |||
Correct Squat [Tutorial] |
day 1
12/05/2024perfrom all reps with a controlled 3 second lengthening (the easier part of the exercise) then a pause and then 2 seconds on the hard part (shortening)
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Cable Split Squat |
2-3 | 10-12 | 20 | a |
Bridge and Variations |
2-3 | 12-15 | a2 2 sec hold at top. |
|
Single Arm Lat Pull Down |
2-3 | 10-12 | 45 | b1 |
Correct Push Up Tips |
2-3 | 8-10 | b2 belly height- lower as you progress. inch by inch |
|
Tricep Pushdown |
2 | 12-15 | c1 |
|
Dumbbell Bicep Curl |
2 | 8-10 | c2 |
|
Fitball Rollouts (Wheelbarrow) |
c3 |
day 2
3 sets 8-12 reps
when you complete 12 for all sets
you put weight up
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
|
Correct Push Up Tips |
a |
|||
|
Fitball Leg Curl |
||||
|
Cable Split Squat |
b |
|||
Prone Row |
||||
Standing Barbell Curl |
c1 |
|||
Rear deltoid |
c2 45 rear delt flyes hands in prone (palms facing back) |
|||
Dumbbell Pullover Options |
c3leg on bench brace core always |