Fundamentals
08/01/20251st section is warm up
R- elease
A- activate
I- integrate
Locomotion= Move!
| 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] |
Diaphragmatic breathing or perfrom this whilst rolling SMR |
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Adductor Rock Back |
adductor rockbacks |
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90 90 |
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 |
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Scorpion hip mobiliser |
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spiderman rotation |
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Blackbirds |
However we perfromed side lying hip abduction for glu medius- raise leg 15 degree behind. |
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Deadbug |
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Bridge and Variations |
3 with one leg lift |
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1 Leg Step Down |
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 | 8-10 | 45 | a1 |
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Blackbirds |
2 | 8-10 | a2 |
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Correct Push Up Tips |
b1 |
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Fitball Leg Curl |
2-3 | 10-15 | b2 - perform with a 2 sec hold |
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Dumbbell Pullover Options |
2-3 | 10-12 | rest 30 so its a hiit session between these |
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Body Weight Row |
2-3 | 10-12 | c2 optional 3 exercises |
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optional |
Day 2
08/01/2025| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3 | 6-8 | a1- with band to bench, progress to rack position (kettelbells in both hands) band around knee above or below doesnt matter |
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Single Arm Lat Pull Down |
3 | 8-10 | a2 |
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Dumbbell Bench Press |
3 | 6-8 | b1 |
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One Leg Deadlift |
2-3 | 8-10 | b2 use bench to stabilise |
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Fitball Rollouts (Wheelbarrow) |
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