Our Favourites Fundamentals Beginner Program-

Fundamentals

02/07/2024

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

Video	Sets	Reps	Weight	Comment
1 Leg Step Down				Warmup/Activation/Mobility
SMR Exercises				Warmup/Activation/Mobility Calves, quad, tfl- front hip, glutes, upper back, chest
Bridge and Variations				Warmup/Activation/Mobility
Ankle V Mobility Drill				Warmup/Activation/Mobility
spiderman rotation				Warmup/Activation/Mobility
Cable Split Squat				A1. 10-12 reps. Split squat with cable push
Chin Up Variations				A2. 8-10 reps. Using the assisted chinup machine
Incline Press				B1. 8-10 reps
Lying Leg Curl (Hamstrings)				B2. 8-10 reps
Seated Row’s				C1. 8-10 reps
Kneeling Side Raise				C2. 8-10 reps
Fitball Rollouts (Wheelbarrow)				C3. 8-10 reps

Video	Sets	Reps	Weight	Comment
Trap Bar Deadlift				A1. 10-12 reps. Ground base trainer
Push up				A2. 8-10 reps
Bulgarian Squat				B1. 10-12 reps. Back foot elevated on rack
Lat Pulldown				B2. 8-10 reps
1/2 knealing press				C1. 8-10 reps. Overhead/shoulder press
Standing Hammer Curls				C2. 8-10 reps. Neutral grip
Tricep Pushdown				C3. 8-10 reps. Cable with rope attachment