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] |
Peform the low backl pain protocol |
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Ankle V Mobility Drill |
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Adductor Rock Back |
adductor rockbacks |
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spiderman rotation |
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Hip Stability Side Clams |
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Bridge and Variations |
one leg lift at top and swap |
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Bird dog |
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Stork |
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Kettlebell Goblet Squats |
1a | 10-12 | 20 | use a band |
Body Weight Row |
1b | 125 | in bridge position, bar at hip height |
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Fitball Leg Curl |
2a | lying on back |
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Correct Push Up Tips |
2b | |||
Bench Tricep Extension |
partner these two |
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Farmers walk |
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Dead-lift to Thrust |
10-12 | Deadlift only with band |
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Crab Walk |
banded |
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Parallel Bar Tricep Dips |
47.5 | 7-9 | b1 |
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Lying Leg Curl (Hamstrings) |
50 | b2 |
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Dumbbell Pullover Options |
15 | 10-12 | c1straight arm |
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Split Stance Low Cable Row With Rotation |
10-12 | c2stand cable row |
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Standing Hammer Curls |
7-9 | d1seated 10-12 kilo |
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Fitball Rollouts (Wheelbarrow) |
d2 |