Zig Zag

Circuit x 3
GPR ULT
90-90 Supine Pose
reps 15
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 15
2 15
3 15
GPR ULT
90-90 Supine Pose
reps 10
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 10
2 10
3 10

مع تحريك اليدين للخلف

ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 10
T1= Threshold 1
Set Reps
1 10
2 10
3 10

رابط الاساس

LMT
Loaded Rotational Hip Flexor Stretch
reps 10
Set Reps
1 10
2 10
3 10
LAR ULT
Supine Slide Hip Decouple
reps 10
Set Reps
1 10
2 10
3 10

استخدام step افضل

LAR UMT
Wide Shift Posterior Reach T2 HpDC
reps 10
Set Reps
1 10
2 10
3 10
LAR UMT
Split Stance Turn to Open Side w Elbows Up
reps 10
Stretches out the hips through rotation.
Set Reps
1 10
2 10
3 10
LAR
Shoulder Mobility
time 30-2 mint
Set Time
1 30-2 mint h:m:s
2 10 h:m:s
3 10 h:m:s
ULT
Seated Overhead Hand Iso Warding
reps 10
Set Reps
1 10
2 10
3 10

activate the muscles btw the shoulder blades and the muscles of the middle/upper back

LLT
Shoulder Rotation -Band Quick Release
reps 10
Set Reps
1 10
2 10
3 10
ULT
Supine Leg Lift OH Ward
reps 10
Activation for the intrinsic core musculature and shoulder girdle
Set Reps
1 10
2 10
3 10

the strength the muscles of the upper back and shoulder

GAR ULT
Restore Childs Pose Lat Reach
reps 10
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10
2 10
3 10

Doorway stretch

GAR ULT
Wall Hip Hinge RP
reps 10
Restful post and stretch for the shoulders, torso and low back
Set Reps
1 10
2 10
3 10
LMT
Loaded Rotational Hip Flexor Stretch
time 1 mint
Set Time
1 1 mint h:m:s
2 10 h:m:s
3 10 h:m:s
LAR ULT
Ankle Squash with Lateral breathing RP
reps 10
Restful pose, stretch for the quads and breathing conditioning
Set Reps
1 10
2 10
3 10
LMT
Big Toe Corkscrew T-Squat Quick Release
reps 20
Set Reps
1 20
2 20
3 20

gluteal muscles and the abdominal muscles

LLT
Calf Pumps
time 1mint
Set Time
1 1mint h:m:s
2 1mint h:m:s
3 0 h:m:s

stretch