TIPS BEFORE YOU START

> Click on the videos below and listen for correct exercise guidance and tips for perfecting your technique. 

> Check out the Program Guides for help with ensuring that you have the most effective workout possible.

> Make sure you watch the 'How To' guides for help with equipment set up and for safe & effective use during your workout.

WATCH MOBILISE ROUTINE HERE

MOBILITY

 

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


1. INCH WORMS

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 Touches

 
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2. HIP OPENERS

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

 

3. 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 - Forward Lunge Walk

 
 

4. 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 Crawl

 

5. 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

 

6. OVERHEAD PASSES

1 Set of 10 Repetitions

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

Progression - Banded Front Shoulder & Lat Stretch

 

7. 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 Back and Chest Stretch

 

ACTIVATE

 

8. 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

 

9. HALF SQUAT BAND WALKS

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

 

10. SEATED BAND ROWS

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

 

11. 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

 

12. 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

 

13. 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

 

14. 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 Reverse Lunge

 
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15. 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

 

16. STRAIGHT ARM CORE ROTATIONS

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

 
 

Don't forget to check out more Warm Up variations and Exercise Progressions HERE!

 
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