Coaching Group - Control Freak
Week 1 Day 4
Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough. Rest long enough between sets to be fresh but short enough not to get cold!
SHOULDER PREHAB
| Demo | Exercise | ||
|---|---|---|---|
| Forehead to W8x | 1 set | ||
| Straight to W8x | 1 set | ||
| Back Extensions8x | 1 set | ||
| Arm Circles10x each direction | 1 set | ||
| Elbow Lifts8x | 1 set | ||
| Active Arm Circles10x each direction | 1 set |
ANTAGONISTS WORKOUT
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| W Back Pulls with Elastic | 8-12 | ||
| Lower Body Lifts | 10 | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor | |
| Upper Body Lifts | 8 | Head stays in neutral position. Do not arch back but lift entire back. | |
| Lower Body Lifts on Stomach with Bent Knees | 10 | ||
| Half Superman | 8 | Knees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center. | |
| Bent Over Back Row with Elastic | 8-12 | ||
| Sitting Posterior Deltoid Flies | 8-12 |
POST WORKOUT STRETCHES
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Rounded Rehab Crunches | 2x10 | Go slow & round 1 vertebral at the time. | |
| Legs behind the Head Rehab Touches | 2x10 | Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together | |
| Heels to Sky | 2x10 | Straight up! Not in an angle. Stay in line! |