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Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
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Daily Mobility 5

Daily Mobility 5
10 mins

Mobilisation of the hips (flexion, external & internal)

66b55c7cf4377d967dea28f2

Play Button
Seated External Hip Rotation W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
65cc0f6058bdc433a99cffbb
Bodyweight
Seated External Hip Rotation W/ T-Spine Opener
Notes:
Key Points:
  • Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
  • Set arms straight out in front and set your pelvis
  • Open up your spine as much as possible. Ensure you're separating your upper/lower body
Common Mistakes:
  • Leg can't get in this externally rotated position with the leg parallel to the floor
  • No separation of upper/lower body as you rotate your spine

Exercise Notes:

Key Points:

  • Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
  • Set arms straight out in front and set your pelvis
  • Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

  • Leg can't get in this externally rotated position with the leg parallel to the floor
  • No separation of upper/lower body as you rotate your spine
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Lats
Seated External Hip Rotation W/ T-Spine Opener muscle groups
Play Button
Single Leg Wall Hold w/ T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65ba1b81a7fdfcca22fdd609
Bodyweight
Single Leg Wall Hold w/ T-spine Rotation
Notes:
Key Points:
  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips
Common Mistakes:
  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back

Exercise Notes:

Key Points:

  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips

Common Mistakes:

  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads
Single Leg Wall Hold w/ T-spine Rotation muscle groups
Play Button
Quadruped To Downward Dog
 sets
 kg
 reps 
 rest
Notes
669e24c2c07d820c5c030c53
Mobility
Quadruped To Downward Dog
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up on all 4's (quadruped), with knees hovering off the ground
  2. Shift your weight back and extend through your knees into a downward dog position
  3. The goal is to straighten your knees and get your heels in contact with the floor. However, do not stress if you have knee bend and your heels are raised
  4. Continue in a slow and controlled manner for the prescribed rep count
Where you should 'feel it':
Primary Muscles:
Hamstrings,Calves
Hamstrings,Gastrocnemius
Secondary Muscles
Quadruped To Downward Dog muscle groups
Play Button
Open & Close The Gate
 sets
 kg
 reps 
 rest
Notes
665968288228c73b331d3e1f
Mobility
Open & Close The Gate
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand on one leg and set your other leg to a 90 degree position
  2. Open up this leg as much as possible, pushing your range of motion
  3. Briefly pause
  4. Control the hip back to its original start point
  5. Try and maintain the 90 degree height throughout rotation
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Open & Close The Gate muscle groups
65cc0f6058bdc433a99cffbb
65cc0f6058bdc433a99cffbb
Seated External Hip Rotation W/ T-Spine Opener
Seated External Hip Rotation W/ T-Spine Opener
3
3
1
3
0
s
 rest
65ba1b81a7fdfcca22fdd609
65ba1b81a7fdfcca22fdd609
Single Leg Wall Hold w/ T-spine Rotation
Single Leg Wall Hold w/ T-spine Rotation
3
3
1
3
0
s
 rest
669e24c2c07d820c5c030c53
669e24c2c07d820c5c030c53
Quadruped To Downward Dog
Quadruped To Downward Dog
3
3
1
3
0
s
 rest
665968288228c73b331d3e1f
665968288228c73b331d3e1f
Open & Close The Gate
Open & Close The Gate
3
3
1
3
0
s
 rest
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