Fundamentals
17/12/20205 minutes follow the mobility video
Next do the 3 band exercises
R- elease
A- activate
I- integrate
Locomotion= Move!
core
| 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] |
warm up |
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Long Adductors Stretch |
WU |
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spiderman rotation |
WU |
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Hip Stability Side Clams |
WU with side plank/ clam combo |
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Bridge and Variations |
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Hover (with variations) |
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Bulgarian Squat |
3 | 10-12 | 8 | A!- same leg supported by smae arm rack split squat |
Lat Pulldown |
3 | 10-12 | 70 | A2 |
Correct Push Up Tips |
2 | 8-10 | B1- Mid quad |
|
Trap Bar Deadlift |
3 | 6-8 | 5 each side- is 40k | B2 |
Seated Row’s |
2-3 | 10-15 | C1 |
|
Dumbbell Pullover Options |
2-3 | " | C2 - lying across bench with but down and bench across back (NOT NECK) |
|
45 Degree Hyper Extension |
2-3 | " | C# |
|
Single Arm Lat Pull Down |
alternative for other sessions whilst in class below normally with a squat |
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Barbell Box Squat |
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Kettlebell Goblet Squats |