Our Favourites Fundamentals- Adam L

Fundamentals

30/05/2020

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

Karen has 10 dgree less on R hip hammy
Right tfl is gunky as

core

Video	Sets	Reps	Weight	Comment
SMR Exercises				Roll upper back lats ball rear of shoulder two ways calves, quad, tfl- front hip, glutes, upper back, chest
Mobility Shoulder Setting “Cat and Cow”				Mobility 1- side lying rotation 2- adductor rockbacks 3- spiderman rotation with elbow drop
spiderman rotation				elbow drop and reach 5 x
90 90
Windshield wiper to fencing reach into pigeon (squat mobiliser warm up)				wipers reach up with arm 90-90 hip stretvches x 5 ways hip lift in 90-90 one leg kickback
Adductor Rock Back				adductor rockbacks LEARN THIS
Standing Hamstring
Kettlebell Goblet Squats				a1
Body Weight Row	2			a2Machine row- in gym hands palms down- sorry no pic
Correct Push Up Tips				b1
Sumo Deadlift (plus a small tutorial)				b2using a kettlebell
Lying Leg Curl (Hamstrings)	2-3			c1
Seated Row’s	2-3	10		c2
Dumbbell Incline Press		10		c3
Dumbbell Pullover Options		10		use a plate 10 kilo