Ipswich Strength & Conditoning
Strength & Conditioning, General Fitness, MobilityFeatures
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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
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
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
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
