Push + Hip Abduction
A1: All Angles Shoulder Press (dumbbells or kettlebell)
3-4 x 8-10r
This is about building a better understanding of how to push with the shoulders. Play with different angles but try to keep your elbow underneath your hand as best you can. You can chose to do two dumbbells or kettlebells at the same time or one side a time.
A2: Active Pigeon Reps
3 x 10r each side
Go hunting for a nice deep stretch in the hip. Play with different angles to find what works best for you. Flex the foot to protect the knee - if you feel discomfort in the knee message me and I’ll give you another option!
B1: P-bar Dips / Bench Dips
3 x 8-10r
Using either parallel bars or the rings make sure to depress the shoulders at the top of each rep and go as low as feels comfortable. Use toes with the rings to make this easier!
B2: Tailor Pose Reps + Isometric
3 x 8 reps + 10s UP & 10s DOWN
Sit back against a wall, get your feet as close to your bum as possible.
3 x 12-15 reps
Pick the right progression for you and try to move to the next most difficult over the course of 4-6 weeks.
C2: Straddle Good Mornings > Pancake Reaches
3 x 10 reps
Level 1 - Straddle Good Morning Level 2 - Sit and reach pancake (elevate yourself on a cushion or blocks to make this easier) Level 3 - Pancake Good Mornings
D1: Tricep Extensions (TRX, Rings Dumbell, Cable)
3 x 10-12r
The aim here is to create a good stretch through the triceps at the bottom of each rep and then get strongly push out of the position. You can use TRX or rings for this.
3 x (3x10s)
Go hunting to squeeze the long adductors as strongly as you can. After each isometric go allow your legs to go a little wider. Keep the hips tilted forward (twerked) and try to twist the knees up to the ceiling (creating external rotation)
1 x 1-3 minute passive hold
Get nice and close to the wall and allow the legs to fall out to the sides. Try to turn the knees down to the floor if you can and spend some time here. Don’t make it so uncomfortable you can spend the full time here.
