Tuesday Session
Couch Stretch
(2 sets x 1 minute per side)
Outer Hip Circuit
(1 Set complete circuit, each side)
- Fire Hydrants 10CW/10CCW x each side
- Abduction 1- x each side, push away with planted knee. Just a knee kick out
- 90 / 90 position - pick up the heel, tap both heels
- outer hip drop set - go down on the elbows to make it easier. lift knee - 30 sec
- down to elbow - 30 sec - make sure you are stacked on the floor
Pigeon Strength
(1 set x 20 reps each side) Deep Squats(2 sets x 2 minutes)
- 45 degree bench. 20 pulsing reps
Deep squat
2 x 2m
elevate heels
Loaded Butterfly
(2 sets x 1 minute)
Active Hangs
(Optional) (Accumulate 1 minute)
Push sets
- Elevated push ups (4 x 20)
- Deficit push up (4 x 20)
- Dips (4 x 20)
#Pull sets
- Ring rows (4 x 12)
- Single arm pull downs(4 x 12)
- Chin ups (4 x 12)
Shoulder sets
- Parietal ( 3 x 30)
- Rear Delts ( 3 x 30)
- Powel Raise ( 3 x 30)
Neck Bridges
- Wall (3 x 5 second hold)
- Incline (3 x 5 second hold)
- Flat (3 x 5 second hold)