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 roll the shoulder in tow places, infraspinatus, teres, then roll back and neck |
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5 way shoulder warm up [tutorial] |
warm up |
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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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Knealing Thread through |
kneadthrough, reachbacks, and then lat side to side rolls |
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Mckenzie Press Up |
and perform sphinx hold |
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Hover (with variations) |
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Band Pull-Apart Variations with Tutorial |
band activations x 3- as we did with yellow band against cable rack. resist external rotation, 20 sec hold, then 10 external rotations and then 10 presses |
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Kettlebell Goblet Squats |
3 | 10-12 | 8 | A!- same leg supported by smae arm rack split squat |
Single Arm Lat Pull Down |
alternative for other sessions whilst in class below normally with a squat |
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Correct Push Up Tips |
2 | 8-10 | B1- Mid quad |
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Fitball Leg Curl |
3 | 6-8 | 5 each side- is 40k | B2 |
Seated Row’s |
2-3 | 10-15 | C1 |
|
DB Rear Foot Elevated Split Squats |
2-3 | " | C2 -weight in opposite arm |