30.09.2018
SET 1
Hip Rolls 30 secs
Vertical Doorway Pulls x 20
Doorway Squats x15 (with a stretch at the bottom)
Incline Pushups x 10
Full Pullup x 5
Headstand 30 secs
Jacknife Squats x 15 (with a stretch at the bottom)
Short Bridge 30 secs
Full Pushup x 5
Plank 30 secs
Frog stretch 30 secs
Scapular Wall slides x 8
Toe Touch Stretch 30 secs
SET 2 & 3 same as Set 1 but substitue Chinup and Hammer Pullup for Pullup
Recognising some mobility issues that need work:
1) Can't squat with heels down
2) Scapular wall slides very painful so reduced reps
3) Back and hip flexibility limited
SET 1
Hip Rolls 30 secs
Vertical Doorway Pulls x 20
Doorway Squats x15 (with a stretch at the bottom)
Incline Pushups x 10
Full Pullup x 5
Headstand 30 secs
Jacknife Squats x 15 (with a stretch at the bottom)
Short Bridge 30 secs
Full Pushup x 5
Plank 30 secs
Frog stretch 30 secs
Scapular Wall slides x 8
Toe Touch Stretch 30 secs
SET 2 & 3 same as Set 1 but substitue Chinup and Hammer Pullup for Pullup
Recognising some mobility issues that need work:
1) Can't squat with heels down
2) Scapular wall slides very painful so reduced reps
3) Back and hip flexibility limited