Fundamentals
27/10/20241st 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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Adductor Rock Back |
adductor rockbacks |
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5 way shoulder warm up [tutorial] |
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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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Bridge and Variations |
3 with one leg lift |
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Essentials- Lower Body Rolling |
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Mckenzie Press Up |
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Plank |
on elbows with one arm forward reach |
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Scorpion hip mobiliser |
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 |
|---|---|---|---|---|
spiderman rotation |
2-3 | 10-12 | 25 | a1- do this off bench with a squat in between |
High Row |
2-3 | 12-15 | a2 in half knealing |
|
Correct Push Up Tips |
2-3 | 10-12 | 45 | a3 belly height- lower as you progress. inch by inch- knee height |
Cable Split Squat |
2-3 | 10-15 | b1 - perform in a squat with a 2 sec hold |
|
Dumbbell Pullover Options |
2-3 | 60 | b2 with a plate using core |
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Tricep Pushdown |
2 | 12-15 | d1 optional 3 exercises |
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Dumbbell Bicep Curl |
2 | 8-10 | d2 |
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Fitball Rollouts (Wheelbarrow) |
d3 |