Exercise program – Nic O.
Nov/Dec 2024 Week 3 Complete daily. | Exercise | Sets/Reps/Rest |
| Floor rolling | 3 x leading with arms (both ways) | |
| 3 x leading with legs (both ways) | ||
| Fire hydrant. | 2 x 6 ea side | |
| Backwards walking | 200m continuous (try uphill) | |
| Foam roller – | ITB + HIGH on thigh. 2 min ea side | |
| Bird dog (try on soft surface) | 2 x 25s ea side | |
| Knee extension (machine) | 2 x 6 8k (Progress weight after 2 days) | |
| Tke with band | 20 | |
| Toe walks 10k each hand | 2 x 20m | |
| Split Squat | 2 x 5 ea side | |
| Suitcase DL 14k | 2 x 5 ea side | |
| Step downs | 2 x 5 ea side | |
| Foam roller – | Adductor 2 min ea side |
Strength & Mobility Progressions will occur after each appointment :)
Rehab & Performance