Fundamentals
22/03/20225 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= lats |
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Long Adductors Stretch |
adductor rockback |
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Standing Gluteal Stretch |
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spiderman rotation |
4 | Traveling lunge warm up |
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Hip Stability Side Clams |
2 | 15 | 2- plank on knees and clam together |
|
Bridge and Variations |
2 | 3- bridge with one leg lift |
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Split Squat |
2 | 10-12 | Mobility warm up A1- foot/ heel elevated |
|
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Fitball Leg Curl |
2 | 8-10 | A2- 2 in 1 out |
|
Correct Push Up Tips |
2-3 | 8-10 | c1 |
|
Seated Row’s |
2-3 | 10-15 | c2 |
|
Band Pull-Apart Variations with Tutorial |
2 | 10-15 |