Notes
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What to remember: Hip replacement, tight hip flexors, stretch self.
Exercises that prove painful:
Notes:
Goals: target weight 122lbs, currently:
Left with a workout you can do by yourself once finished PT.
Week 1
Posture and alignment checks - ankles, knees, hips, glutes, chest, back (squats/lunges)
Notes inc strength and stretch:
Learn new moves and correct positioning:
1 - Row
2 - High pull
3 - Shoulder press
4 - Deadlift
5 - TB Clean and press
6 - TB Burpee
7 - TB Mountain climber
8 - Press up
9 - Ball balance
10 - Superman
11 - Plank
1 minute challenge for fitness - burpee challenge
1 minute challenge for strength - clean and press with weight
Challenge for core/balance x 2 - kneeling/standing on ball, plank
30 day challenge - have you got 3-10 minutes spare a day? Email through the challenge.
Rotational work
Strengthen core and back
Superman on and off bosu
Ball balance
Core ball - hamstring pull, plank roll out, rotations, balance on knees, seated posture balance
deadlifts
clean and press
balance
squats
lunges
row
high pull
press ups
squat calf raise
burpee
lateral squat jump
jump lunge
mountain climbers
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