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Phase 1 · Part 3 · Workout 3

PART 3: ISOMETRIC AWARENESS

Strengthen joints while understanding range of motion

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Workout 3 of 3

Workout 3

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6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Hip Hinge

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
This motion can be difficult but is Important, Push Hips back without Bending Knees
Exercise demoVideo or GIF slot
Exercise 02

Standing Hamstring Curl (Knee Flexion)-HOld

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Hold on to Wall if Needed, Lift Heel Towards Glutes, Squeeze Hamstring
Exercise demoVideo or GIF slot
Exercise 03

T-Spine Rotation

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
On Hands or Knees or Hand on Table if Unable to Get on Floor
Exercise demoVideo or GIF slot
Exercise 04

Plank-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
The lower you are to the Ground the Harder it is, Tuck Tail
Exercise demoVideo or GIF slot
Exercise 05

Resistance Band-Shoulder Extention-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Better in Hinge Position, Hands Level With Face then Pull Towards Ground, Tuck Tail
Exercise demoVideo or GIF slot
Exercise 06

Cat/Cow (Spinal Extention/Flexion)

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
On Hands and Knees, Put Hands on Table if Unable to get on floor
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