- Jul 30
- 1 min read
UPPER:
Focus: Scapula Stability, Overhead Pos (Serratus + Rotator Cuff)
2-3 Sets
Active Stretch:
45s each, Cobra + Side Stretch on Rings - https://www.youtube.com/watch?v=QF3U0T5bpak
Activation:
12 Miniband Serratus Wall Slides - https://www.youtube.com/watch?v=QRVSy8a3KvM
12 Banded Serratus Punches - https://www.youtube.com/watch?v=NkTWEsXgDlY
12 Banded Lu Raises - https://www.youtube.com/watch?v=U9BDFVoj3GA
LOWER:
Focus: Glutes
2-3 Sets
Active Stretch:
90/90 Hip Rotations - https://youtu.be/Y-L0s5uSQ-E?si=CkulUAntNkNGZuTC
Activation:
10 Banded Plank Hip Abduction (Glute medius, glute minimus, TFL) - https://youtu.be/mQ4ZuD_rhl4?si=dFcaRAZz9jzJbQIf
10/10 Lateral Side Step Down (can use light kb holding in goblet position) (Hip stabilisation, Glute medius)- https://www.youtube.com/watch?v=_r_vsI64pyw
CORE:
Focus: Closed chain stability
2-3 Sets
30s/30s Banded Bird Dog Isometric - https://www.youtube.com/watch?v=a2k082aPBSQ
10/10 Banded Bird Dog - https://www.youtube.com/watch?v=hD7OO4_h-eo
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