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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Windshield Wipers |
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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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Side Plank Clam |
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 |
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 |
|---|---|---|---|---|
Barbell Elevated Hip Thruster |
3 | 8 | 20 | a1 box 3 second count before progressing to machine |
Correct Push Up Tips |
3 | 5-7 | a2 off barbell belly button |
|
Bulgarian Squat |
2-3 | 8-10 | 45 | b1 2 sec hold |
Lat Pulldown |
2-3 | 8-10 | b2 - perform with a 2 sec hold |
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Dumbbell Bicep Curl |
2-3 | 8-10 | c1 |
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Tricep Pushdown |
2 | 8-10 | c2 ropes |
Day 2
08/01/2025| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Leg Press |
3 | 6-8 | a1-feet wide and mid |
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Seated Row’s |
3 | 8-10 | a2 |
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Dumbbell Incline Press |
3 | 8-10 | b1 |
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Lying Leg Curl (Hamstrings) |
2-3 | 8-10 | b2 |
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Forward Scaption |
c1- |
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Fitball Rollouts (Wheelbarrow) |
c2 |