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Strength and Mobility

The document provides a strength and mobility workout routine focusing on the shoulders, legs, shins, hips, and core. Exercises include shoulder extensions, lat pulldowns, shoulder dislocates, sissy squats, split squats, ATG split squats, tibialis raises, bridges, clams, donkey kicks, side planks, mountain climbers, and forearm planks. Repetition and set ranges are provided for each exercise.

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Mogierick Moran
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1K views1 page

Strength and Mobility

The document provides a strength and mobility workout routine focusing on the shoulders, legs, shins, hips, and core. Exercises include shoulder extensions, lat pulldowns, shoulder dislocates, sissy squats, split squats, ATG split squats, tibialis raises, bridges, clams, donkey kicks, side planks, mountain climbers, and forearm planks. Repetition and set ranges are provided for each exercise.

Uploaded by

Mogierick Moran
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Strength and Mobility

Shoulder

• Shoulder Extension Lifts 4-6x – 2-3 set


• Lying Lat Pulldowns with Towel 4-6x – 2-3 set
• Shoulder Dislocates with Light Resistance Band 4-6x – 2-3 set
• Wall Circle 6-8x – 3-4 set
• Scapular Pull Ups 4-6x – 2-3 set
• Scapular Push Ups 6-8x – 2-3 set

Legs

• Sissy Squat 10x – 3-4 set


• Split Squat 6-8x – 4-5 set
• ATG Split Squat 6-8x – 4-5 set
• Step-ups 15x – 3 set

Shin

• Tibialis Raise 6-8x – 4-5 set


• Forward Toe Walk 10m – 3-4 set
• Backward Heel Walk 10m – 3-4 set
• Forward Heel Walk 10m – 3-4 set
• Active Butt to Heel Stretch 10x – 3-5 reps
• Reverse Nordics (Feet and Knees Touching) 6-8x – 5-6 reps

Hip

• 90/90 with Hip Raise 10x – 3-5 set


• Bridge 10x – 3-4 set
• Single Leg Bridge 10x – 3-4 set
• Clamp with Resistance Band 10x – 2-3 set
• Donkey Kick 10x – 3-4 sets
• Standing Fire Hydrant 10x – 2-3 set
• Lateral Band Walk 10-15 step each side – 2-3 set
• Monster Walk 10-15 step each side – 2-3 set
• Hip Thruster 10-15x – 2-3 set

Core

• Side Plank 30sec – 2-3 set


• Fire Hydrant 8-10 – 4-6 sets
• Mountain Climber 10-15x each side – 3-4 set
• Dead Bug 10-15x each side – 3-4 set
• Oblique Presses 10-15 each side – 3-4 set
• Forearm Plank 30sec – 2-3 set

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