Client (Program): ()
| Order | Exercise | Weight | Sets | Reps | Delete | Edit |
|---|---|---|---|---|---|---|
| 7a | Palloff Press | 3 | 8 | |||
| 7b | Plank - right side (R) | 3 | 30 sec | |||
| 7b | Bicep Curls (db) | 3 | 8 | |||
| 8 | Swiss ball pike pass | 3 | 8 – 12 | |||
| 8a | Double leg bridge | 3 | 8 | |||
| 8b | Leg Passing | 3 | 12 | |||
| 8c | Plank - side | 3 | 15 sec | |||
| 9 | Thoracic mobilization (roller) | 1 | 30 sec |
- Adjust cable machine to mid-sternum height, adjust weight.
- Stand with shoulder facing the machine, pick up handle and hold with both hands to mid sternum.
- Take a step away from the machine, taking the weight off the stack
- Stand with athletic stance - squat width feet, soft hips and knees.
- Tighten your core, glutes, shoulders back and down.
- Press perpendicular away from your mid-sternum - keep balanced, no leaning away or letting the cable swing back towards the machine - then return to sternum.
Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.
- Pick up the dumbbells safely and hold them to your side. Stand with your feet shoulders width apart.
- Brace your core and rotate your hands so your palms are facing forward. Set your shoulders so your shoulder blades are back and down.
- Leaving your elbows tucked to your side, bring your hands up and squeeze your bicep at the top.
- Return the weights slowly to the starting position.
- Place your towel on a mat, and sit with your bottom right at the end.
- Laying back, bring your heels in close to your bottom.
- Brace your core and use your glutes to drive your hips towards the roof.
- Do for your reps and hold the last rep for a longer pause.
Weight - carefully pick up a dumbbell, place it across your lap, and hold it in place with your hand (otherwise, it will roll and squash your face). For comfort, keep the weight on the leg side of your hip bones, pressing the weight away from you slightly when you lift your glutes towards the roof.
1. laying on your back, bring feet towards your bottom (knees in the air).
2. flatten your lower back on the floor - you need to keep your lower back on the floor throughout this movement.
3. brace core, bring one knee towards your head, cross your hip line.
4. as you return your foot to the ground, bring up the other foot towards your head... alternate for the set number of reps.
Resting on Knees
1. set up with knees bent at 90 degrees behind you.
2. put your forearm on the ground (so resting on your elbow) and raise your body so you have a straight line down your body.
3. Squeeze your glutes so that you have a straight line down your front.
4. make sure shoulders are stacked.
Resting on Feet
Only different is that you need to keep a straight line over a longer distance - if you can't, build strength on your knee planks first.