Routine 1 Rehab and Stretching
Sport
Beginner
Body
Plan Details
The Routine 1 Rehab and Stretching routine by scotta75 is a 2 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. 67 min
9 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
Day 2
Strength - FullBody - x 2 per week
Est. 129 min
19 exercises
Exercise Ball - Starfish - Pressure on Ball
3 Sets x 40 Reps
Russian Oblique Twist - with medicine ball
3 Sets x 8 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 1 Reps
Side Plank
3 Sets x 2 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
Push-Up (Wide Hand)
2 Sets x 14 Reps
Dumbbell Bench Press
2 Sets x 14 Reps
Dumbbell Rear Deltoid Row
3 Sets x 16 Reps
Dumbbell Arm Swings (running motion)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Bodyweight Step-Up
3 Sets x 20 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Stability Ball Walking Lunge
1 Set
Bodyweight Wall Squat
3 Sets x 1 Reps
Single-Leg Squat
1 Set
Bodyweight Squat
3 Sets x 25 Reps
Kettlebell Rotation -
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
