Stage 1
a) Perfect Exercise TECHNIQUE + Improve Mobility / Flexibility
b) Build a SOLID Foundation = Strengthen Core / Posture Muscles, Improve Joint Stability
a) Perfect Exercise Technique + Improve Mobility / Flexibility
In order to
- Prevent INJURIES ( + Avoid / Get rid off Aches and Pains….)
- Prevent POSTURE Imbalances and Limitations.
- MAXIMISE Performance ( + Get More out of Your Workouts…)
- Get FASTER + LONGER Lasting Results
==
1) Make sure You PERFECT Your TECHNIQUE what ever Fitness Level You are at!
2) Gain required Joint Mobility + adequate Flexibility of the surrounding tissues!
Cat Stretch
Great Thoracic spine Mobility exercise
Helps to Relax the body thru deep breathing and slow Fluent movement of the spine muscles which aids to Posture improvement
Downward Facing Dog
Great Rejuvenating exercise
Helps to release tension throughout the whole body
It deeply stretches the Hamstrings and Calves
If performed Correctly it also helps to stretch the Shoulders, Spine muscles which leads to Posture improvement
Side Lunge
An Effective way to improve Flexibility of the Inner tights
When performed more dynamically it’s an effective Hip and Ankle Mobility exercise
Squat with Overhead Arms
Great exercise to improve Shoulders, Thoracic spine, Hip mobility.
It’s important to perform it with Perfect Technique to Prevent Injury and achieve Faster and Longer lasting results!
Great exercise to improve Posture.
b) Build a SOLID Foundation
It is important to gain not only required Joint Mobility and adequate Flexibility of the surrounding tissues
but also
- Strengthen the Posture (Core) muscles
- Improve the Joint Stability.
==
Prepare the body for more Advanced exercises + Prevent Injuries!
- Core Strength -
Kneeling Super man
Great exercise if performed Correctly!
It helps to strengthen Core muscles (Abs, Glutes, Hamstrings..
Helps to strengthen Shoulder, Hip stabilisers
Improves Arms strength. .
Plank
An other great Core exercise
If performed Correctly it can help improve Shoulder stabilisers that leads to better Posture.
Back Row
Great way to strengthen Back muscles
Improve Hunched shoulders if performed Correctly!!!
Great for Shoulder stabilisers
Side Leg Lifts + Side Plank
More advanced strengthening Core exercise
It strengthens Gluteus, Abdominals
It also targets Hip and Shoulder stabilisers
Make sure you perfect your technique first with more basic version before you perform this exercise!
- Joints Stabilisation -
1) Side Lunge To Balance
2) Single Leg Bridge
3) Super Man + Plank
In this Phase 1…
- you go thru Strengthening the small muscles, tendons and ligaments that surround/support the joints in either more Static or more Dynamic Mode. .
1) Triceps Kickback in Balance
2) Back Lunge to Swing
In this Phase 2…
- You’ll build on the Phase 1 by making your exercises more Dynamic, more Complex and/or you can add Equipment and/or create an Unstable environment.
1) S. Leg Balance (Bosu) 2) Push Up To Pike (Swiss Ball + Bosu)
In this Phase 3..
- You’ll build on previous Phases by making the exercises more Intense by creating even more Unstable environment, increasing the Speed, etc..