Daily Mobs.
Sit Reach foot turned in do 3 rounds on each leg.
Repeat "test" sit reach. Do you notice ANY difference? It might not be a big change don't stress, any tiny change is good!
Sit Reach foot turned out do 3 rounds on each leg.
Repeat "test" sit reach? Any changes?
Push up Plank Hip Flexor Mob
Push up Plank Outside of Hip Mob
Daily Core.
Choose two exercises from Group 1 and two from Group 2. (you can swap your selection each day)
Group 1.
Week 1 - 10 reps each side.
Week 2. 14 reps each side.
Week 3. 16 reps each side.
Side leg lifts
Clams
Curtsey Lunges .
Prone Supermans
Group 2.
Bird dogs Week 1 - 20 reps. Week 2. 28 reps. Week 3. 32 reps
Dead bugs Week 1 - 12 reps. Week 2. 16 reps Week 3. 20 reps
Spiderman crawls Week 1 - 20 reps . Week 2. 28 reps . Week 3. 32 reps
Side planks. Swap sides. ie do 10 sec right side, 10 sec left side x 6 Week 1 - 10 sec hold x 6 each side. Week 2. 15 sec hold x 6 each side. Week 3.20 sec hold x 6 each side.
