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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5 way shoulder warm up [tutorial] |
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Adductor Rock Back |
adductor rockbacks |
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spiderman rotation |
breakdown 3 ways |
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Marching |
1 |
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Side Plank March |
w1 | 2 |
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Bridge and Variations |
3 with one leg lift |
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1 Leg Step Down |
perform as a running man- sorry no vid here yet |
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Side to Side Lateral Squats |
Optional below |
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Windshield wiper to fencing reach into pigeon (squat mobiliser warm up) |
when running do 3 way lunges |
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Bird dog |
w2 | |||
Correct Squat [Tutorial] |
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Windshield Wipers |
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 | 10-12 | 25 | a |
|
Bridge and Variations |
2-3 | 12-15 | a2 with fitball- strat each rep from the floor and squeeze glutes |
|
Single Arm Lat Pull Down |
2-3 | 10-12 | 45 | b1 |
Kettlebell Goblet Squats |
2-3 | 10-15 | b2 - use band 3 sec down 1 pause |
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Seated Row’s |
2-3 | 60 | c1 |
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Correct Push Up Tips |
2-3 | 8-10 | c2 belly height- lower as you progress. inch by inch- knee height |
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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 |