MONTE-CARLO PREHAB
Functional FitnessHip & Spine Vitamins for a pain free body !
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Hip CARs - side lying
A2
Knee CARs - supine
A3
Hip ER - table side lying
A4
Hip Flexion Hovers - 1/2 Kneeling
A5
Hip Caps CARs - half kneeling (ballet)
A1
Hip CARs (close chain) - quadruped
A2
Groin Squeeze - seated
B1
Wall Hip Abduction
B2
Hip Extension ENG - 1/2 Kneeling
B3
Side Sprinter Plank
A1
Spine Segmentation (3 ways) - quadruped
A2
Knee Flexion Iso Push - prone (w/ Swissball)
A3
Hip ER Iso Hold - half kneeling
Conditioning
B
VITAMINs (Core)
2 min by exercice, focus more on quality, take a short rest when it"s needed and get back to it !
A1
Hip CARs - side lying
A2
Knee CARs - supine
A3
Hip ER - table side lying
A4
Hip Flexion Hovers - 1/2 Kneeling
A5
Hip Caps CARs - half kneeling (ballet)
A1
Hip CARs (close chain) - quadruped
A2
Groin Squeeze - seated
B1
Wall Hip Abduction
B2
Hip Extension ENG - 1/2 Kneeling
B3
Side Sprinter Plank
A1
Spine Segmentation (3 ways) - quadruped
A2
Knee Flexion Iso Push - prone (w/ Swissball)
A3
Hip ER Iso Hold - half kneeling
Conditioning
B
VITAMINs (Core)
2 min by exercice, focus more on quality, take a short rest when it"s needed and get back to it !
