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  Wednesday Mobility / Cardio 1

This training day will display mobility and cardio in the following order: Hip Mobility, Shoulder Mobility, Spine Mobility, Cardio. You can perform all of the mobility, or just the areas you want to work on. You can also chose to opt purely for the cardio. Refer to 'About the program' for more info.

Hip Mobility

90/90 External Rotation (PAILS&RAILS)

This mobility exercise combines passive stretching with isometric strengthening (PAILS: Progressive angle Isometric loading. RAILS: Regressive angle Isometric loading)

  • Watch video.
  • Step 1: 2 minute passive stretch.
  • Step 2: PAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 3: RAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 4: 30 second stretch.
  • Step 5: Repeat step 2 and 3 once more.

90/90 Internal Rotation (PAILS&RAILS)

This mobility exercise combines passive stretching with isometric strengthening (PAILS: Progressive angle Isometric loading. RAILS: Regressive angle Isometric loading)

  • Watch video.
  • Step 1: 2 minute passive stretch.
  • Step 2: PAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 3: RAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 4: 30 second stretch.
  • Step 5: Repeat step 2 and 3 once more.

Hip CARs

SetsxReps@Rest: 2x3@30

Form

  • Stand with your arm outstretched holding a railing or a bar of some sort. The other arm should extend out also.
  • Brace abs and tense the muscles of your upper body. Press the inside leg down hard (through the heel) to lock out the knee.
  • Raise the knee of the outsdie leg as high up in front of the chest as you can without compensating.
  • Open the knee up out to the side and turn the foot outward all while ensuring the hips still face forward.
  • Turn the sole of the foot up to the wall behind you (Think - heel to sky). only go as far up as you can without the hips compensating, this should be pure hip internal rotation.
  • Pull the knee directly underneath your hip.
  • Reverse motion - knee out to the side then up high in front of the chest.

Shoulder Mobility

Internal Rotation PAILS&RAILS

This mobility exercise combines passive stretching with isometric strengthening (PAILS: Progressive angle Isometric loading. RAILS: Regressive angle Isometric loading)

  • Watch video.
  • Step 1: 2 minute passive stretch.
  • Step 2: PAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 3: RAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 4: 30 second stretch.
  • Step 5: Repeat step 2 and 3 once more.

Pec PAILS&RAILS

This mobility exercise combines passive stretching with isometric strengthening (PAILS: Progressive angle Isometric loading. RAILS: Regressive angle Isometric loading)

  • Watch video.
  • Step 1: 2 minute passive stretch.
  • Step 2: PAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 3: RAILS: 10 second ramp up tension. 10 second isometric contraction at 70% effort.
  • Step 4: 30 second stretch.
  • Step 5: Repeat step 2 and 3 once more.

Shoulder CARs

SetsxReps@Rest: 2x3@30

Form

  • Start standing or in a tall kneeling position.
  • Solidfy the body by tensing your abs, glutes and opposite arm - we do not want any unwanted motion as we are trying to isolate the shoulder.
  • Imagine that air is about 50% more dense and contract the muscles of the arm before you perform the exercise.
  • Reach up, keeping the hand in line with your shoulder and the elbow locked. Go into as much shoulder flexion as you can before you hit end range.
  • Turn the palm away from you and feel that internal rotation winding down into the shoulder.
  • Reach back as if you are drawing the biggest circle you can on a wall next to you.
  • Keep turning the arm inwards until the palm is facing away from your hip.
  • Reverse motion by first reaching back. Again, shand directly in line with the shoulder.
  • Turn palm to the ceiling to fully externally rotate the shoulder.
  • Reach up and pull the hand back in line with shoulder until the bicep is level with your ear.
  • Return to start position and repeat.

Scapula CARs

SetsxReps@Rest: 2x3@30

Form

  • Start standing or in a tall kneeling position.
  • Raise the arm until the hand is in line with the shoulder and elbow is locked.
  • Reach forward to 'make your arm long' ... this will draw the shoulder blade around the rib cage.
  • Shrug the shoulder blade up to the ear, keeping the hand in line with the shoulder the whole time.
  • Pull the shoulder blade back to the spine 'make your arm short'.
  • Drive the shoulder blade away from your ear - think shoulder blade sliding down into your back pocket.

Spine

Cat / Cow

SetsxReps@Rest: 3x5@30

Form

  • Start on all 4's - hands under shoulders, knees under hips.
  • Round the back by tucking your hips, crunching abs, lifting up between the shoulder blades and tucking your chin. Think about drawing your collarbones to your hips.
  • Arch the back by arching the low back, tilting the tailbone up, pushing the chest to the ground, pulling the shoulder blades back and down and lifting your head.

Spine CARs

SetsxReps@Rest: 2x3@30

Form

  • Start standing or tall kneeling and imagine the hips down are solidified in concrete - we only want motion at the spine.
  • Hands over shoulders, draw the collar bones down to round the back.
  • Rotate the shoulders .
  • Drop the shoulder into side bending.
  • Extend back and centre the shoulders over the hips.
  • Drop the other shoulder into side bending.
  • Rotate to that side.
  • Flex both shoulders down.
  • Extend back up and repeat the other way.

Cardio

Session 1 - Steady State

30 Minutes at 75% Max HR. (Refer to 'HR Calculation' to determine).

Try to keep your heart rare from fluctuating more than 5 beats over or under your target heart rate.

Don't have a heart rate monitor? Work at a 6/10 perceived exertion. At this intensity, you could have a conversation with someone, but it would be uncomfortable.

Modality: You have the freedom to choose! I Recommend one of the following: Bike, Assault Bike, Cross-Trainer.

Important Note

Each week, I want you to increase the time by 5 minutes. So:

Week 1: 30m Week 2: 35m Week 3: 40m Week 4: 45m

Try to increase your average power output at the target heart rate or suggested perceived exertion (6/10). If you can't, that's ok. You are still increasing volume which will produce favourable cardiovascular adaptations.