Jen Ince mobilisations for warrior

Fundamentals

30/05/2020

Left hip immobility. 20 degrees less in tfl, 2 finders only in dorsi flexion on botrh sides.
hamstring less than 70 on both, glutes tightness on left 20 less, , 20 degrees less rotation on right side and complained of shoulder pain.

5 minutes follow the mobility video
Next do the 3 band exercises

R- elease
A- activate
I- integrate
Locomotion= Move!

Video	Sets	Reps	Comment
SMR Exercises			left TFL front hip tight, glutes, weak left glute, roll itb. hand release inner thigh towards knee
5 way shoulder warm up [tutorial]			breathwork
Adductor Rock Back			After rolling do these rockbacks into scissors- also see below
Windshield wiper to fencing reach into pigeon (squat mobiliser warm up)			remember 5 ways wipers then stretch in each area from toes to behind then reach and breathe in push up then lift and reach overhead then glute lift no hands and finally glute lift and kickback
Hip Flexor			against wall hip flexor 3 way stretch. lean to side as well as weight over foot for ankle mobs.
Bridge and Variations			1 leg glute bridge
Hover (with variations)			side plank and clam PLUS Squat machine ankle stretch 5 seconds up and 7 seconds hold- add plate and do 5 reps
Front Foot Elevated Split Squat	3	8-10	A1- partner w below- rest 30-45 seconds in between
Plank Row’s	2	8-10	A2 - off step no weight
Dumbbell Chest Press	3	8-10	B1
Lying Leg Curl (Hamstrings)	3	8-10	B2 toes in
Dumbbell Pullover Options	3	12	C1 with plate
Seated Row’s	3	12	C2 as above
Sled PUSH (Trainers have a go)	3	3