Exercise program – Nic O.
Dec/Jan 2024 Week 5 Complete every 2nd day… *:Complete daily. | Exercise | Sets/Reps/Rest |
Floor rolling* (Complete 1 round then do a set of Curtsyd lunges) | 3 x leading with arms (both ways) then legs. | |
| Curtsy | 2 x 8 ea side | |
| Fire hydrant. | 2 x 8 ea side | |
| Backwards walking* | 200m continuous (Anytime) | |
| Foam roller* | ITB + HIGH on thigh + Adductors 2 min on each. | |
| Bird dog* | 2 x 30s ea side | |
| TKE with band | 20 | |
| Knee extension (machine) | 2 x 10 20k | |
| Toe walks 20k each hand | 2 x 20m | |
| Bent knee copenhagen | 2 x 20s | |
| Turkish Get Up – 2kg | 10 (alternating sides) | |
| Suitcase DL & Press 14k/6k | 2 x 8 ea side | |
| Step downs | 2 x 8 ea side | |
| Single leg balance | 2 x 1min each side (Legs straight / Spread toes) |
Strength & Mobility Progressions will occur after each appointment :)
Rehab & Performance