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EXERCISE VIDEO LIBRARY


MOBILITY

 

Mobility is equally as important as strength - "If you move poorly, you will perform poorly"


Inch Worm

1 Set of 5 Repetitions

Key Point - Push your hips back & keep your legs straight as you reach down towards your toes, bend them when necessary

Progression - Toe Touch

 
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Hip Opener

1 Set of 10 Repetitions

Key Point - Keep your hips facing forwards and evenly balanced, look for a smooth and controlled repetition

Progression - Banded Hip Flexor Stretch

 

Bodyweight Squat

1 Set of 10 Repetitions

Key Point - Push your hips back before bending your knees as you descend into the squat position

Progression - Lunge Walk

 
 

T-Spine Lunge

1 Set of 3 Repetitions (Each side)

Key Point - Ensure your front shin is vertical & your back knee is as far back as is comfortable

Progression - Spiderman Lunge

 

Crucifix Stretch

1 Set of 3 Repetitions (Each side)

Key Point - Look to keep your shoulders and arms on the ground throughout the exercise.

Progression - Cat - Camel Mobility

 

Band Passover

1 Set of 10 Repetitions

Key Point - Start with a wide grip and ensure your arms stay straight throughout the movement.

Progression - Banded Shoulder Stretch

 

Single Arm Lat Stretch

1 Set of 3 Reps (Each side)

Key Point - Allow the strap to take your arm away from you & sit back onto your heels

Progression - Supported Chest & Back Mobility

 

ACTIVATE

 

Squat Mobility

3 Sets of 20 Second Efforts

Key Point - Make sure you keep your heels firmly on the ground, whilst you mobilise. 

Progression - Increase the time of your efforts - 30/45/60 seconds

 

Banded Lateral Walk

3 Sets of 10 Step Walk (Left & Right)

Key Point - Look to maintain an upright position throughout, shoulders back & head up.

Progression - Banded Lateral Leg Lift

 

Banded Seated Row

3 Sets of 10 Reps (1 second pause every rep)

Key Point - Sit tall with your legs out straight and make sure to squeeze your shoulder blades together

Progression - Banded Pull Aparts

 

Glute Bridge

3 Sets of 10 Repetitions (Rest 30 seconds)

Key Point - Keep your heels close to your butt and look to pause at the top of each repetition

Progression - Single Leg Glute Bridge

 

STRENGTHEN

 

Supported Squat

3 Sets of 10 Reps (30 second Rest)

Key Point - Sit back into your heels, look to only use the straps for support, the majority of the effort needs to be in your legs

Progression - Supported Single Leg Squat

 

Supported Row

3 Sets of 10 Reps (30 second Rest)

Key Point - Maintain a rigid, straight body throughout, lead with your chest and bring your thumbs to your chest

Progression - Supported Single Arm Row

 

Supported Reverse Lunge

3 Sets of 10 Reps (Each side - 30 second Rest)

Key Point - Maintain an upright body position and look to keep both feet facing forwards as you drop you back knee down

Progression - Supported Rear Lunge

 
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Single Leg Arabesque

3 Sets of 10 Reps (30 second Rest)

Key Point - Keep a tall back as you hinge at the hip, allowing your focus to fall to the ground.

Progression - Single Leg Runner

 

Banded Wood Chop

3 Sets of 10 Reps (Each Side - 30 second Rest)

Key Point - Keep your body sideways facing to the attachment, keep your arms straight & look to where you start & finish

Progression - Banded Pallof Press

 
 

PROGRAM PROGRESSIONS

 

Check out the range of additional and progressive exercises that are available to you once you are feeling confident with your current program exercises.

MOBILITY

Exercise variations to include in your Warm Up & Mobility Routine


ACTIVATION

Exercise variations to include in your Activate Routine

STRENGTH & STABILITY

Exercise variations to include in your Strength & Stability Routine


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