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    sundar prabhu
    15 views2 pages
    The document outlines a 17 exercise workout routine including: 1) a 6 minute treadmill walk; 2) exercises like pull back butt kicks, leg swings, and spiderman walks with reps ranging from 6 to 15; 3) static stretches for the triceps, pecs, lats, and shoulders held for 20-30 seconds; 4) dynamic stretches for the quads, hamstrings, and glutes; 5) exercises to target the core, back, hips, shoulders, and lats including cat camels, plank holds, scapula push ups, and band exercises; and 6) notes on warming up the core temperature and stretching/activating various muscle groups.

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    warm up

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    The document outlines a 17 exercise workout routine including: 1) a 6 minute treadmill walk; 2) exercises like pull back butt kicks, leg swings, and spiderman walks with reps ranging from 6 to 15; 3) static stretches for the triceps, pecs, lats, and shoulders held for 20-30 seconds; 4) dynamic stretches for the quads, hamstrings, and glutes; 5) exercises to target the core, back, hips, shoulders, and lats including cat camels, plank holds, scapula push ups, and band exercises; and 6) notes on warming up the core temperature and stretching/activating various muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views2 pages

    S.No Activity Set Rep Time

    Uploaded by

    sundar prabhu
    The document outlines a 17 exercise workout routine including: 1) a 6 minute treadmill walk; 2) exercises like pull back butt kicks, leg swings, and spiderman walks with reps ranging from 6 to 15; 3) static stretches for the triceps, pecs, lats, and shoulders held for 20-30 seconds; 4) dynamic stretches for the quads, hamstrings, and glutes; 5) exercises to target the core, back, hips, shoulders, and lats including cat camels, plank holds, scapula push ups, and band exercises; and 6) notes on warming up the core temperature and stretching/activating various muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    S.

    No Activity Set Rep Time


    1 Treadmill walk 1 6min
    2 pull back butt kick 1 10es
    3 Leg swing front and back 1 10es
    4 Cradle walk 1 10es
    5 Spiderman walk overhead reach es 1 6es
    6 Mckenzie press up 1 10
    7 Cat & camel 1 10
    8 Posterior capsule stretch 1 1 30sec
    9 Triceps stretch 1 1 30sec es
    10 Pec wall stretch 3 angle 1 2 20 sec es
    11 Wall gliding 1 15
    12 Lat stretch 1 2 30 sec es
    13 Side lying Shoulder internal rotation stretch 1 30 sec es
    14 Band no money 2 15
    15 Standing scapula push up 1 20
    16 Seated DB external rotation 1 15es
    17 Bear crawl hold 1 2 20sec hold
    Notes for target muscle group
    Increasing the core temprature
    Quads dynamic stretch
    Hamstring dynamic stretch
    Glute dynamic stertch
    Spine rotation , hip flexor stretch,Glute
    Spine low back erectors
    Spine mobilization
    Shoulder Capsule relese
    Triceps& inferior shoulder capsule stretch
    Chest & anterior capsule stretch
    Lat & shoulder activation
    Lat stretch

    Rhomboids major & minor, Infraspinatous,Teres minor


    Serratus anterior
    Infraspinatous
    Core activation

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