ISC - Mobility: Training by ISC Gym in TrainHeroic

Ipswich Strength & Conditoning

Strength & Conditioning, General Fitness, Mobility
Coach
ISC Gym

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Couch Stretch (ISC)

3 x 1:00

A2

Pigeon Stretch (ISC)

3 x 1:00

A3

Frog Stretch (ISC)

2 x 1:00

A4

Thread the Needle (ISC)

3 x 12

A5

Adductor Rocking (ISC)

3 x 12

A6

Prone Scorpion (ISC)

3 x 10

A7

Spiderman with Reach (ISC)

3 x 10

A8

Downward Dog Calf Raise (ISC)

3 x 12

Monday
Week 1 Day 2

A1

Brettzel (ISC)

3 x 1:00

A2

Assisted Hamstring Stretch with Leg Switch (ISC)

3 x 12

A3

Abductor Hip Rotation (ISC)

3 x 15

A4

90/90 Hip Rolls (ISC)

3 x 10

A5

Spiderman to Single Leg Pike (ISC)

3 x 8

A6

Lying Shoulder Windmill (ISC)

3 x 12

A7

Seated Thoracic Rotation (ISC)

3 x 10

A8

Banded Scapula Depression Circles (ISC)

3 x 20

Wednesday
Week 1 Day 3

A1

Split Stance Hamstring Stretch (ISC)

3 x 1:00

A2

Elevated Pigeon Stretch (ISC)

3 x 1:00

A3

Seated Barbell Adductor Stretch (ISC)

3 x 1:00

A4

Cat Stretch (ISC)

3 x 15

A5

Thread the Needle with Arm Raise (ISC)

3 x 10

A6

Spiderman with Hip Lift (ISC)

3 x 12

A7

Downward Dog with Reach (ISC)

3 x 10

A8

Standing Thoracic Rotation (ISC)

3 x 10

A9

Squat to Stand (ISC)

3 x 12

A10

Archer (ISC)

3 x 12

Thursday
Week 1 Day 4

A1

Pigeon Stance Reach Through & Extension

3 x 1:00

A2

Wall Adductor Stretch

2 x 1:00

A3

Split Stance Hamstring Stretch (ISC)

3 x 15

A4

Adductor Roll Out (ISC)

3 x 12

A5

90/90 PAILS and RAILS (ISC)

3 x 10

A6

Shrimp Roll (ISC)

3 x 10

A7

Tall Scorpion to Spiderman (ISC)

3 x 10

A8

Half Kneeling Thoracic Rotations (ISC)

3 x 10

A9

Hamstring Walkout (ISC)

3 x 10

ISC - Mobility