strength and conditioning
session 1
- lunges
- reverse ddog
- hip hinge
- turtle tvm kegle core
- blood pressure cuff tvm leg lift
session 2
- band on pole push with alternating arms
- band on pole pull with alternating arms
- squats
- glute bridges
session 3
- weighted lunges
- walking lunges
- hip hinge weight
- squat weight
- hammy ball bridges
- hammy stretches
session 4
- offset ball
- weighted walking lunge
- weighted shoulder lunge
- weighted bent over row
- foam roller back
- ball chest stretch
session 5
- weights lunge twist
- offset ball with band
- ball balancing for adductors
- bench holds for adductors
session 6
- clean pulls (calf raise and over toes)
- kettlebell swings (stretch pop)
- band walks side forward back
session 7
- clean pulls flip
- hip hinge
- shoulder over toes
- butt lower than chest
- pull elbow flare
- high elbows like squat bar
- hand glued to chest
- push out knees squat
- kettlebell swings
- lat pull
- parallel hinge when hands hit thighs
- pop right when stretch
- bent over rows with eccentric
- bridge glute hold kettlebell press
- stretches head to toe
- neck pull stretch
- neck strengthening
- chest pec ball stretch
- lat ball stretch
- chest lift elblow reach upper back squeeze
- mckenzie press
- foam roller curve
- lunge hip rotation hip flexor stretch
- hip flexion stretch
- 90/90 hip external rotation stretch
- frog adductor stretch
- sciatic nerve stretch
- hamstring stretch
- upper/lower calf stretch
session 8
- single leg hip hinge
- back leg bent
- front leg straight not locked
- glute burn down, hamstring hurt, glute burn up
- single leg squat back foot on bench
- through the heel and glute
- breath
- hold down
- slow eccentric
- fast up, release at the end
session 9
- single leg hip hinge with kettlebell swing
- single leg squat back foot on ball
- oblique kettlebell swings
- chest lift elbow reach upper back squeeze
session 10
- taichi
- coil press
- coil row
- lower back videos
flexibility & meditation
neck
- neck pull stretch
- neck strengthening
chest
- chest pec ball stretch
- lat ball stretch
- chest lift elbow reach upper back squeeze
back
- mckenzie press
- foam roller curve
legs
- lunge hip rotation hip flexor stretch
- hip flexion shoulder under stretch
- 90/90 hip external rotation stretch
- frog adductor stretch
- wall adductor stretch
- sciatic nerve stretch
- hamstring stretch
- upper/lower calf stretch
rehab
elbow
-
palm neutral lowering eccentric
-
bicep curl palm up eccentric
-
bicep curl palm neutral eccentric
-
steering weel eccentric
-
circle band open arms
-
straight, pull 90, rotate up, back 90, straight
-
turkish get up
-
turkish plank
-
flexor carpi ulnaris
-
cubital tunnel
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