TRIBE with CLAIRE
Week 1. Session 1.
You’ll need a mini band and some hand weights. Have a pen and paper on hand to take notes too. Enjoy 🌻
1st: Plank – record time and make a note about how it felt.
2nd: Split squat hold – L leg fwd and R leg fwd. Record time and make a note about how it felt.
3rd: Contralateral table hold – L leg up and R leg up. Dont drop hips. Record time and make a note about how it felt.
1&2. Banded squat/curl/press 15 reps THEN Side plank and clam with mini band 15 reps ea side.
> 1. FOCUS on strong core
> 2. FOCUS on keeping a straight line from shoulders to knees.
3&4. Kneeling push up (with or without miniband) 15 reps THEN Crawl with mini band @ forearms 30s.
> 3. FOCUS Start with knees closer to hands to ensure you get all 15 FULL reps
> 4. FOCUS Keep pushing out on the band and keep knees close to the floor.
5&6. Full range (‘American’) DB skiing swing 30 reps THEN Static split squat hold with DB straight arm side raise 8 reps on each side.
> 5. FOCUS Swing DBs from overhead to past your sides (DBs separate either side)
> 6. FOCUS Hold a position that is only 5cm from the floor, raise DBs only to shoulder height)
7&8. McGill curl 3x10s hold ea side THEN DB Renegade row with side press 16 reps continuous.
> 7. FOCUS Ensure that the lower back doesn’t round. Cradle the head if the neck/abdominal line is too weak.
> 8. FOCUS have feet wider to help with balance)
9&10. Plank hold 30s THEN Table (contralateral) hold 20s ea side.
> 9. FOCUS push out of the shoulders. Draw the belly button in. tighten quads and glutes.
> 10. FOCUS Push up @ the hips and take the weight into the shoulder).