Hip and T-Spine Mobility Circuit_DM

Supine Straight leg - Lowering - 10 reps EL T-Spine - Side lying Arm Rotations - 10 Reps ES Supine Active Straight leg Raise - 10 reps EL Seated hip internal/external rotations - 10 reps ES Seated Wall Slides - 10 reps Tall kneeling Hip Circles - 10 reps EL Worlds Greatest Stretch - 3 reps ES Deep Squat Pattern Progression - 6 reps x 2 Rounds

Movement Prep Circuit - Basic

Aim to perform the below exercises as part of your warm-up/session prep in 5-10mins 1. Deep Squat - 8 reps 2. Worlds Greatest Stretch - 3 reps ES 3. Inchworms (hamstring hand walk-outs) - 6 reps 4. Overhead walking lunges - 6 reps EL 5. Push up with rotation - 6 reps

Mini - Band Activation - Linear Accel and Speed

- Perform 2 sets of the below exercises - Makes sure to cover 10m forwards/sideways and back in for the walks - For the external rotations perform 10 reps EL

Shoulder Tap Plank with T-Spine Rotation

3 x 6

Prone Barbell Bench Row

4 x 10 @ 65, 70, 72.5, 75 %

Kneeling Side Plank + Clam Shell

3 x 3 @ 10

Half Kneeling Single Arm Bottoms Up Kettlebell Press

4 x 10 @ 26.46 kg

Bird Dog with Mini Band

3 x 10

Single Leg Step Down

3 x 10 @ 22.05 kg

Bridge with arm Marches

3 x 35

TRX Single Leg Skater Squat

3 x 10

TRX Biceps Curl

3 x 14

Lower Back/Lumber Spine Foam Rolling

1 x 5:00

Lower back/Lumber Spine trigger point peanut release

1 x 3:00

Adductor/Groin Foam Rolling

1 x 3:00

McGill Single Leg Knee Hug

2 x 30

Bretzel

2 x 30

Half Kneeling Adductor Stretch

2 x 30

Banded Posterior Hip Mobilization

2 x 30

Supine Wall Glute Stretch

2 x 30

Kneeling Prayer to Cobra Stretch

2 x 5 @ 5

Hip and T-Spine Mobility Circuit_DM

Supine Straight leg - Lowering - 10 reps EL T-Spine - Side lying Arm Rotations - 10 Reps ES Supine Active Straight leg Raise - 10 reps EL Seated hip internal/external rotations - 10 reps ES Seated Wall Slides - 10 reps Tall kneeling Hip Circles - 10 reps EL Worlds Greatest Stretch - 3 reps ES Deep Squat Pattern Progression - 6 reps x 2 Rounds

Movement Prep Circuit - Basic

Aim to perform the below exercises as part of your warm-up/session prep in 5-10mins 1. Deep Squat - 8 reps 2. Worlds Greatest Stretch - 3 reps ES 3. Inchworms (hamstring hand walk-outs) - 6 reps 4. Overhead walking lunges - 6 reps EL 5. Push up with rotation - 6 reps

Mini - Band Activation - Linear Accel and Speed

- Perform 2 sets of the below exercises - Makes sure to cover 10m forwards/sideways and back in for the walks - For the external rotations perform 10 reps EL

DB Bench Press

4 x 10 @ 65, 65, 70, 75 %

Single leg arabesque with hip rotation

3 x 6

Split Stance Cable Rotational Press

4 x 10

Wall Press Single Leg RDL

3 x 10 @ 70 %

Mini Band resisted Fire Hydrant

3 x 10

Single Arm - Off-Set Kettlebell TRX Rows

3 x 10 @ 22.05 kg

Stability Ball Plank Rollout

3 x 2 @ 20

Cook Hip Lift

3 x 10

YTW

3 x 21 @ 6.61 kg

Active Recovery 1

30-minute cardio-based active recovery workout: You can merely perform this workout by walking out in nature or using a piece of cardio equipment like a bike, rowing machine, elliptical, or even swimming. - Five minutes: Warm-up, start slow, and find your pace. - Twenty minutes: Maintain a steady pace that gets your heart rate up but still allows you to hold an ongoing conversation. If you start to lose your breath, slow down slightly. - 5 minutes: Cool-down, slow down your pace gradually until it’s time to stop.

Pool Recovery Session 1

- Perform mobility exercises out of the water (5mins) - Swim in your own individual style the length of the pool 4 times. - Perform static stretching for hamstring & quads muscle groups (2 x 20-30sec holds each). - Swim in your own individual style the length of the pool 4 times. - Perform static stretches for hips and calves (2 x 20-30sec holds each). - Walk 4 times the width of the pool in its shallow part (2 front and 2 back walk). - Perform stretches for the whole body 5 '