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Week 12

Flick program

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A1
Floor Scrapes Contract Relax
sets.
3
reps.
12-15 each
hold.
-
weight.
-
rest.
30 sec
extra notes.

-

A2
Floor Scrapes Banded Fast
sets.
3
reps.
10-12 each
hold.
-
weight.
-
rest.
30 sec
extra notes.

-

B1
Hip Flick CARs
sets.
3
reps.
3-4 each
hold.
-
weight.
-
rest.
45 sec
extra notes.

Alternate between each side if you need

B2
90 / 90 hip opener IR ER contractions
sets.
3
reps.
4-6 each
hold.
-
weight.
-
rest.
45 sec
extra notes.

Each motion (IR / ER) & each side

C1
Hip Abduction & Flexion Banded Fast
sets.
3
reps.
8-10 each
hold.
-
weight.
-
rest.
30 sec
extra notes.

If you feel comfortable with the movement start trying to go full speed

C2
Hip Aeroplane
sets.
3
reps.
4-6 each
hold.
-
weight.
-
rest.
30 sec
extra notes.

-

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