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Routine 1 Rehab and Stretching
AUDIO TIP
Sport
Beginner
Machine strength
Plan Details
The Routine 1 Rehab and Stretching routine by chuckdxb is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Stretching Routine Hip / Glute Rehab - Jan 2016
Routine detail
Day 1
Daily Stretching
Est. 84 min
12 exercises
Cat Stretch
3 Sets x 1 Reps
Ankle Circles
3 Sets x 30 Reps
Sciatic Nerve Stretch / Mobilisation
3 Sets x 90 Reps
Sciatic Nerve Mobilisation – “Richard Simmonsâ€
3 Sets x 90 Reps
Knees to Chest Hug
3 Sets x 1 Reps
Iron Cross Stretch
3 Sets x 2 Reps
Glute Stretch
3 Sets x 2 Reps
Hip Stretch
3 Sets x 2 Reps
Straddle Stretch
3 Sets x 1 Reps
Shoulder Stretch
3 Sets x 8 Reps
Barbell Round the World Shoulder Stretch
3 Sets
Chest and Shoulder Stretch
3 Sets x 8 Reps
Day 2
shoulder day
Est. 57 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Day 3
Back
Est. 52 min
8 exercises
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Day 4
Legs
Est. 77 min
12 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
