#2 - Supple shoulders & flexy legs
Leg Warm-up
Single leg balance:
Ankle Circles 10 each way
Knee Circles 10 each way
Loose Hip CARs 10r each way
Try to stay balanced on one foot the whole way through!
A1: Hopping Work
2-3 x 60s of work each side
Option 1: Side to side
Option 2: hourglass shape
Option 3: Random on a cross
B1: Wall Calf Raises
2-3 x 15-20r (both sides)
B2: Toe Squats
2-3 x 10-20 reps
Don’t let the foot sickle!
C1: Supported External Rotation with Dumbbell
3 x 5-10 reps
Now we are trying to build more External Rotation.
Or if no gym
C1: Dowel ER Isometrics
3 x 60-90s of work with 5s isometrics
Go hunting for stretch as deep in the shoulder as possible. When you find the stretch you can do gentle isometrics - pushing the hand into the dowel.
C2: Slight knee elevation, leg low hip flexor (with KB if possible)
3x 30s passive, 20s isometric pushing knee forwards, 20s iso squeezing glute and knee backwards
Avoid letting this drop into your lower back. If you feel it in the lower back try to tuck the hips more.
D1: Bench or roller thoracic arching
3 x 10r + 10-60s as you want
Same as last round - keep the good feelings coming.
D2: Heel Lift Long Lunges
3 x 10r (each side)
Keep the back leg as straight as possible, for as long as possible each rep. Only lift off the heel at the point at which there is no more range in the ankle. For week one emphasise getting the heel raise in the front leg right. If you feel you can add weight then do it!
D1: Single Arm Bridge hold & pull down
3 x 10-20s each side
The class consists of 3 sets no rest A1: Deadbug Alternating Legs 30s A2: Crunches hands from knees to ankles 30s A3: Alternating little toe touch 30s 4 sets no rest: B1: Side Plank R 20s B2: Side Plank L 20s B3: Elongated plank (hands or elbows) 20s