Holistic Training Method

Introduction

A.1 - Swiss Ball Walk-outs

A.2 - Hip C.A.R.S.

A.3 - Quadruped Twists

A.4 - Wrist mobilisation

B.1 - Hip Circles (Flexion to abduction)

B.2 - Plate OH Flexion + Hip Thrust

C.1 - Supine Oblique Twists

C-2 - Supine Ball Passes

D.1 - Wall Squats

D.2 - Stir the Pot

Training Guidelines Level - 1

A.1 - Off-set walk-outs

A.2 - Side to side Lunges + Twist

A.3 - Kneeling Walk-Outs

A.4 - Wrist Mobilisation

B.1 - Hip Circles (Abduction to Flexion)

B.2 - Quadruped Twists + Hip Extension

B.3 - Roll-Out to Knee Tuck

C.1 - Seated Foot Lifts

C.2 - Supine Oblique Twists - On Ball

C.3 - Quadruped Plank to Lunge Step

D.1 - Plank Foot Taps

D.2 - Wall Squats + OH Swing

D.3 - Lunges

D.4 - Hamstring Curls

Cooldown: Couch Stretch

Training Guidelines Level - 2

A.1 - Off-set walk outs + twist

A.2 - Quadruped Hip 360º wave

A.3 - Quadruped Twists + Hip Extension

A.4 - Hip Circles in both directions

B.1 - Loaded Oblique Twists on Ball

B.2 - Deadbugs

B.3 - Supine Oblique Twists - Straight legs

C.1 - Wall Overhead Squats

C.2 - Roll-Out variations

D.1 - Wall Split Squats

D.2 - Single Leg Hamstring Curls

Training Guidelines Level - 3