Melissa's No-BS 1-on-1 Training/Online Session Schedule Block:
Friday, July 2, 2021 - Friday, July 30, 2021:
Melissa's Home Workout for
Tuesday, July 20, 2021:
Same as previous; go SLOW on abductors focus on sticky point(s)!
- 5 mobility moves back-to-back ONCE!
- THEN 4-MOVE CIRCUIT!!!
- Rests are 60-90 SEC MAX!
- Repeat for 3 rounds today, Melissa!
1A. Cat-Camels x 10/ea. Direction!
1B. Hip Hydrants x ?/ea. Side!
Start with weak side first, and just go for 3-5 reps to start; let me know if this causes any flaring up for you! In case it does just DROP this one for now!
1C. SHOULDER MOBILITY x 10/ea. Side!
1D. Periformis Stretch x 30 Seconds/ea. Side!
NOTE: DO NOT BOUNCE BACK AND FORTH LIKE THE ANIMATION! JUST HOLD "THE TOP" OF THE STRETCH WHERE YOUR KNEES ARE CLOSEST TO CHEST, YOU'LL FEEL STRETCH RIGHT ON HIP/SIDE OF GLUTE!
1E. Scorpions x 10/ea. Side!
1F. Cobra Push-Up x 5-10 reps!
REST 60 SEC AFTER MOBILITY, THEN:
1. Perform the following 2 movements back-to-back
2. Rest for 60-90 seconds
3. Repeat for 3 rounds today, Melissa!
1A. INCLINE Push-Ups x 10 reps SAME INCLINE AS LAST if possible!
1B. Seated Hip Abductions x 12/ea. direction!
1C. Glute Bridges x 15 reps!
1D. DB Goblet Squats 25lbs x 12 reps!
REST for 60 - 90 seconds, then repeat for 3 rounds today, Melissa!
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