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Seated Cable Row
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Bent Over Row
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Daily Mobility 5

Daily Mobility 5
10 mins

Staying in your posture

66d977064d9f9a8bdcd71993

Play Button
Anti-Extension Hip Rotators
 sets
 kg
 reps 
 rest
Notes
66cef633491cf90cf4c44972
Swiss Ball
Anti-Extension Hip Rotators
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the Swiss ball behind your left butt cheek
  2. Rotate your hips and pelvis in order to clear your lead side
  3. Apply pressure into the ball as you make a turn
  4. Maintain a stable upper body in order to separate your upper and lower body
  5. Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Anti-Extension Hip Rotators muscle groups
Play Button
Pelvic Rotations Into Swiss Ball
 sets
 kg
 reps 
 rest
Notes
66cef5796be41cc4241ddbea
Swiss Ball
Pelvic Rotations Into Swiss Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set Swiss ball in contact with left glute (just behind left hip)
  2. Rotate your pelvis and apply pressure into the swiss ball
  3. Separate your upper and lower body by maintaining a stable torso
  4. Note: if you aren't able to maintain a stable upper body use assistance (e.g., a golf club) as a support to hold onto
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Pelvic Rotations Into Swiss Ball muscle groups
Play Button
Lateral Hover Lunge (BW)
 sets
 kg
 reps 
 rest
Notes
668dc9fde845d509f4be1952
Mobility
Lateral Hover Lunge (BW)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at a wide stance with feet square, facing forward
  2. Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
  3. Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
  4. You should be feeling this through your groin, adductor muscles and hamstring
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lateral Hover Lunge (BW) muscle groups
Play Button
External Hip Rotation To Hip Thrust
 sets
 kg
 reps 
 rest
Notes
6695abbb7fa8d2784cf85843
Mobility
External Hip Rotation To Hip Thrust
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a seated position on the ground, lift up one leg and place it on your other leg so that your heel is resting on your other knee
  2. Use your hands as a base of support, extend them back behind you
  3. Thrust your hips up into extension. Try and maintain square hips as you do this

Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
External Hip Rotation To Hip Thrust muscle groups
66cef633491cf90cf4c44972
66cef633491cf90cf4c44972
Anti-Extension Hip Rotators
Anti-Extension Hip Rotators
3
3
1
3
m 
0
s
 rest
66cef5796be41cc4241ddbea
66cef5796be41cc4241ddbea
Pelvic Rotations Into Swiss Ball
Pelvic Rotations Into Swiss Ball
3
3
1
3
m 
0
s
 rest
668dc9fde845d509f4be1952
668dc9fde845d509f4be1952
Lateral Hover Lunge (BW)
Lateral Hover Lunge (BW)
3
3
1
3
m 
0
s
 rest
6695abbb7fa8d2784cf85843
6695abbb7fa8d2784cf85843
External Hip Rotation To Hip Thrust
External Hip Rotation To Hip Thrust
3
3
1
3
m 
0
s
 rest
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