Fundamentals Program- Kellie

calves, quad, tfl- front hip, glutes, upper back, chest

Diaphragmatic breathing or perfrom this whilst rolling SMR

adductor rockbacks

mobility flow starts here- above is a great exercises to start not shown- remember to flow between exercises and use the lower body roill technique to move efficiently between movements and build core

However we perfromed side lying hip abduction for glu medius- raise leg 15 degree behind.

3 with one leg lift

a1

a2 off barbell above knee

b1

b2 - perform with a 2 sec hold

rest 30 so its a hiit session between these
c1 with a plate using core

c2 optional 3 exercises

c3

a1- with band to bench, progress to rack position (kettelbells in both hands) band around knee above or below doesnt matter

a2 assisted machione parallel grip

b1

b2 use bench to stabilise

c1- dumbells overhead

c2 rope face pulls

c3- slider leg curls- 5-8 reps of 4 second eccentrics 2 leg

A1 heel elevated back squat

A2 nordic curl
black band
4 sec eccentric

B1 bulgarian split squat

B2 single leg dumbbell hip thrust

C1 dumbbell 1/2 kneeling shoulder press

C2 Cable Y Raise

A1

A2

B1

B2
palms towards

C1
cable machine

C2
cable machine

prone chin up
green band

1/2 1 arm

chest pullover

Cable rear delt fly