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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 (Tuesday)

Daily Mobility (Tuesday)
10 mins

Hips mobility & core strength

66c19e9d2eb11856737a5f86

Play Button
Plank Pass Throughs
 sets
 kg
 reps 
 rest
Notes
6697125379caff014e6d7ce4
Kettlebell
Plank Pass Throughs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start at the top of a push up position, with a kettlebell set outside one of your hands
  2. With the arm on the other side, pick up the kettlebell and move it outside that hand
  3. Keep the movement slow and controlled. Your aim is to maintain a stable lower body that resists rotation, keep your shoulders square
Where you should 'feel it':
Primary Muscles:
Abs,Shoulders
Rectus abdominis,Deltoids
Secondary Muscles
Plank Pass Throughs muscle groups
Play Button
Window Wipers Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16185d1cd2a4e4f6c642a
Mobility
Window Wipers Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on your back with your legs at 90 degrees and feet in the air
  2. Make a fist with both of your hands and put them together
  3. Squeeze your knees together and keep them in contact with your hands the entire time
  4. Open up your feet as much as possible whilst keeping the knees set
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Window Wipers Internal Hip Rotation muscle groups
Play Button
Quadruped Hip Circles
 sets
 kg
 reps 
 rest
Notes
65cc0a04f9e97ca0d481c7df
Bodyweight
Quadruped Hip Circles
Notes:
Key Points:
  • Set yourself on all 4's, knees below hips, hands below shoulders
  • Circumduct backwards at your maximal range of motion, push your comfort zone
  • Circumduct forwards at your maximal range of motion
Common Mistakes:
  • Collapsed posture
  • Minimal range of motion in the backward direction
  • Minimal range of motion in the forward direction

Exercise Notes:

Key Points:

  • Set yourself on all 4's, knees below hips, hands below shoulders
  • Circumduct backwards at your maximal range of motion, push your comfort zone
  • Circumduct forwards at your maximal range of motion

Common Mistakes:

  • Collapsed posture
  • Minimal range of motion in the backward direction
  • Minimal range of motion in the forward direction
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes
Quadruped Hip Circles muscle groups
Play Button
Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b6507992c7ab57440533
Bodyweight
Curtsy Lunge
Notes:
Key Points:

  • Stand straight with feet spaced hip width.

  • Step back diagonally and bent the front leg to 90 degrees.

  • Press up from the front leg back to the start position and repeat.

Common Mistakes:

  • Front knee bending out of line with foot.

  • Too small or large of a step.

  • Hips caving in.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Inner Thigh, Hamstrings
Curtsy Lunge - Bodyweight muscle groups
Play Button
Dowel Horse Stances
 sets
 kg
 reps 
 rest
Notes
6656db67f04c6569e9a5ba7c
Bodyweight
Dowel Horse Stances
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Place a dowel straight down your spine, in contact with your head, upper back and tail bone
  2. Slowly extend out opposite arm and leg simultaneously
  3. Ensure that as you extend opposite arm and leg you don't compromise your spine angle to create an arch (keep flat)
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Dowel Horse Stances muscle groups
6697125379caff014e6d7ce4
6697125379caff014e6d7ce4
Plank Pass Throughs
Plank Pass Throughs
3
3
1
3
m 
0
s
 rest
65e16185d1cd2a4e4f6c642a
65e16185d1cd2a4e4f6c642a
Window Wipers Internal Hip Rotation
Window Wipers Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65cc0a04f9e97ca0d481c7df
65cc0a04f9e97ca0d481c7df
Quadruped Hip Circles
Quadruped Hip Circles
3
3
1
3
m 
0
s
 rest
6548b6507992c7ab57440533
6548b6507992c7ab57440533
Curtsy Lunge
Curtsy Lunge - Bodyweight
3
3
1
3
m 
0
s
 rest
6656db67f04c6569e9a5ba7c
6656db67f04c6569e9a5ba7c
Dowel Horse Stances
Dowel Horse Stances
3
3
1
3
m 
0
s
 rest
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