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Week 1
| Flick program
Today's workout.
A1
Ankle CAR
sets.
2
reps.
3 each
hold.
-
weight.
-
rest.
15 sec
extra notes.
-
A2
Flick Foot Stretch
sets.
2
reps.
8-10 each
hold.
3-5 sec
weight.
-
rest.
30 sec
extra notes.
-
A3
End Range Flick ISO Banded
sets.
3
reps.
8-10 each
hold.
5-10 sec
weight.
-
rest.
30 sec
extra notes.
-
B1
Hip Foam Roll
sets.
1
reps.
1 each
hold.
30-60 sec
weight.
-
rest.
0 sec
extra notes.
-
C2
Side Lying Hip CAR
sets.
2
reps.
3-5 each
hold.
-
weight.
-
rest.
30 sec
extra notes.
-
D1
Lateral Leg Raise
sets.
3
reps.
8-12 each
hold.
-
weight.
-
rest.
30 sec
extra notes.
If easy both in terms of intensity and stability, go for the banded version.
D2
Hip Flexion Banded ISOs
sets.
3
reps.
6-8 each
hold.
3-5 sec
weight.
-
rest.
30 sec
extra notes.
-
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