Fundamentals
17/12/2020ropes
ketllebells rows
trx push up
floor drills
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 |
|||
5 way shoulder warm up [tutorial] |
warm up |
|||
Adductor Rock Back |
WU |
|||
spiderman rotation |
WU |
|||
Standing Gluteal Stretch |
Couch stretch |
|||
Bridge and Variations |
||||
Bird dog |
||||
Side Plank Clam |
||||
Kettlebell Goblet Squats |
3 | 10-12 | 8 | A!- same leg supported by smae arm rack split squat |
Correct Push Up Tips |
2 | 8-10 | B1- Mid quad |
|
|
Fitball Leg Curl |
3 | 6-8 | 5 each side- is 40k | B2 |
DB Rear Foot Elevated Split Squats |
2-3 | " | C2 -weight in opposite arm |
|
Sled PUSH (Trainers have a go) |
||||
Kettlebell Swings |
||||
Side to Side Lateral Squats |
||||
Travelling Lunge to Squat Warm Up |
||||
Travelling Lunge |
||||
TRX (Closed Chain) Tricep Extensions |
||||
|
Bag Flips |
||||
Commando |
||||
Squat, Thrust, Squat |
||||
Squat Press |