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Mobility 4 (Separation)

15 mins

Block A

66f5e042289bea2b77be76c1

Summary Input

Single Leg Wall Hold W/ Dowel Rotation

65e16295575f3a221ecb354e

Mobility

Single Leg Wall Hold W/ Dowel Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Bend your front knee slightly and set your rear leg at 90 degrees
Apply pressure into the wall behind with the rear leg
Disassociate upper and lower body by keeping your lower body in this set position
With a dowel on your shoulders, rotate your thoracic spine as much as possible in order to turn into the front leg
Maximise thoracic and hip rotation each rep!

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats

Single Leg Wall Hold W/ Dowel Rotation muscle groups

Isometric Lunge W/ T-Spine Mobilisation

66556ab271097ea32fc91b85

Swiss Ball

Isometric Lunge W/ T-Spine Mobilisation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in a lunge position (lowered) and apply pressure into the Swiss ball with your front knee abducting
Maintain this lunge hold and cradle your hands behind your ears
Start the movement by facing toward the wall
Rotate your upper body and perform a maximal side flexion
In a controlled manner, return upward, facing the wall and repeat for allocated reps

Where you should 'feel it':

Primary Muscles:

Glutes,Lats

Gluteus Maximus,Latissimus Dorsi

Secondary Muscles

Isometric Lunge W/ T-Spine Mobilisation muscle groups

Lateral Lunge To T-Spine Opener

66177509f92f1a7fa701b30a

Bodyweight

Lateral Lunge To T-Spine Opener

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

From a single leg standing position, control the deceleration into a lateral lunge position
When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
From this set position, rotate maximally with the same side as your flexed knee
Accelerate up from this set position to a stable single leg hold

Where you should 'feel it':

Primary Muscles:

Glutes,Quads

Gluteus Maximus,Quadriceps

Secondary Muscles

Lats