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Coaching Group - Wall To Free LV 2

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!

MID WEEK RECOVERY


SHOULDER PREHAB

DemoExercise
Forehead to W
8x | 1 set
Straight to W
8x | 1 set
Back Extensions
8x | 1 set
Arm Circles
10x each direction | 1 set
Elbow Lifts
8x | 1 set
Active Arm Circles
10x each direction | 1 set

ANTAGONISTS WORKOUT

DemoExerciseReps/SetsHow to/Cues
Bird Dog2x6Head in neutral position looking at floor. Keep shoulders and hips parallel to the floor and squared. Isolate the movement in the leg and opposite arm. Contract core muscles for stabilization.
Upper Body Lifts on Side2x12 each side
Lower Body Lifts on Side2x12 each side
1 Legged Good Morning2x8 each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
1 Legged Good Morning Table2x10sec each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while holding you rupper body parallel to the floor..
Bent Over Back Row with Elastic2x12Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.
Bent Over Back Flies with Elastic2x12Knees sligthly bent. Lean in front. Back of the hand faces the ceiling. Shoulders down. Elbow sligthly bent.
Bent Over Posterior Deltoid Flies2x12Bend your knees sligthly and keep your back straight. With your scapula depressed and the middle finger pointing towards the ceiling pull your hands up like you were trying to make your elbows touch behind your back.
Plank Superman Combi2x8

POST WORKOUT STRETCHES

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches2x10Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky2x10Straight up! Not in an angle. Stay in line!
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Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.

First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times.

Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs slightly for this exercise.

Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready.

Keep your forehead on the floor and interlock your fingers behind your head.

Feet shoulder width apart. Keep your head in a neutral position.