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 |
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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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Hip Stability Side Clams |
w1 | |||
Bird dog |
w2 | |||
Bridge and Variations |
w3 | one leg lift at top and swap |
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1 Leg Step Down |
1c | |||
Correct Squat [Tutorial] |
day 1
12/05/2024alternate days
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Front Foot Elevated Split Squat |
3 | 7-9 | a |
|
Plank |
2 | 10 | a2 plank hip flexor on slider- 2 sec hold |
|
Correct Push Up Tips |
3 | 5-7 | b1 |
|
Lying Leg Curl (Hamstrings) |
3 | 6-8 | b2 |
|
Chin Up Variations |
2 | 4-6 | c1parallel |
|
Parallel Bar Tricep Dips |
2 | 7-9 | c2 |
|
Seated Row’s |
3 | 10-12 | d1 |
|
45 Degree Hyper Extension |
3 | 10-15 | d2 |
|
One Leg Calf Raise |
3 | 10-15 | d3 slow 4 sec ecc |