Name: Playbook - Lee Bradbury - W3/D1 Full Body A
Uploaded: 2022-07-12T14:44:45.712Z
Duration: 60 min
Description: W3/D1 Full Body A

In this session we focus on posture, hip stability, ankle strength and core.

Week 3 will see an increase in sets to improve ability to handle higher training volume.

- Band around wrist and foot.
- Set hands under shoulders and knees under hips.
- Push foot away until parallel with ground.
- Don’t arch low back.

Banded Hip Extension

- Lie flat on the floor (prone).
- arms straight overhead, lift off the floor and rotate around to the waist.
- keep arms straight and off the ground throughout the exercise.

Reverse Snow Angels

- Set up in a lunge stance with front knee above ankle and back knee below hip
- Squeeze a med ball or a cushion into the chest
-Rotate each direction, keeping pressure on the object and not allowing hips to move.
- repeat prescribed reps with legs switched

Med Ball Hip Stability

- wrap mini band around feet
- bend one leg and plant on the floor to act as an anchor
- lift the other leg off the floor and keep straight
- point the toes, pause and relax

Banded Plantar Flexion

- wrap band around feet
- keep on leg straight to act as an anchor
- bend the other leg and hold in place just off the floor
- pull the toes towards the shin, pause and relax

Banded Dorsi-Flexion

- place elbows under shoulders and extend the legs
- lower hips so there is a straight line across the back without arching the low back
- the wider the feet the easier it is

Plank

- set elbow under shoulder and legs straight
- ensure a straight line across the body
- lift the hips and hold
- don’t allow top shoulder to rotate forward
- regress to knees (second movement in video) if required

Side Plank

W3/D1 Full Body A

W1/D1 Full Body A

W1/D2 Full Body B

W2/D1 Full Body A

W3/D1 Full Body A

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