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Week 3

Flick program

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A1
Ankle CAR
sets.
3
reps.
4 each
hold.
-
weight.
-
rest.
15 sec
extra notes.

-

A2
Flick Foot Stretch
sets.
3
reps.
10-12 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
sets.
3
reps.
8-12 each
hold.
-
weight.
-
rest.
30 sec
extra notes.

-

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