PREWORK #1 FUNCTIONAL A HRS 2006

1. DO EXERCISESS
2. RUN, SPINNING, ORBITRECK, ETC. (90+ RPM) 1x 8-12 MIN ON approx. 60-70 % OF MAX HR
3. REST 4-6 MIN
4. REST, FOAM ROLLER, HYDRATE
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1. Supine Pelvic Tilt
Lie on your back with your knees bent and feet flat on the floor. Press your lower back against the floor and
slightly raise your pelvis. From this position tilt back by pushing your buttocks against the floor until your
lower back is arched.
Sets: 3 , Reps: 10

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2. Hip Hinge Stretch
Start standing up with feet and hands together. Take a step to the side. With straight knees push your hips
backwards, while the upper body is bent forward towards the ground. The arms are stretched out and are an
extension of the rest of the body. Keep your back neutral and do not bend the upper body further forward than
the knees are kept straight. Keep extreme position for one second before straightening up the body in a
controlled motion. Put your feet together and take a new step to the side.
Duration : 0 sec, Sets: 3 , Reps: 8-12 , Pause : 0 sec

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3. 3 point thoracic rotations - on toes
Get into a plank position with the hands under the shoulders and with the spine in a neutral position. Start the
movement by threading an arm in between the other arm and knee. Rotate your trunk by following the arm
movement. Then rotate the other direction by bringing the arm out to the side and towards the ceiling.
Repeat alternately
Sets: 2 , Reps: 8 8

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4. Table Top
Start sitting down on the floor with your feet placed on the ground, and hands placed on the ground behind
the body. The distance from the heel and the seat and the width between the hands determines how much
movement is required. Try pressing the shoulder blades together and down at the same time as the hips are
pushed towards the ceiling. Hold top position for about one second and then lower the hips down to the floor
again.
Duration : 0 sec, Sets: 3 , Reps: 6-8 , Pause : 0 sec

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5. Single Leg Good Mornings
Stand on one leg. Always keep the standing foot straight. The passive foot is kept above the ground and next
to the standing leg. Bend the upper-body forward, rotating the upper-body around the hip-joint with neutral
back. Control the motion to the outward position with a neutral back and straight knee in the standing leg,
move the upper-body back to the starting position in a controlled motion, without loosing your balance.
Duration : 0 sec, Sets: 3 , Reps: 6 6 , Pause : 0 sec

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6. V-Walkout Glute Bridge
Lie supine with arms down your side. With your heels placed in the ground, bridge your lower back and
buttocks. Do wide alternate steps back and forth with your feet, making sure that your pelvis does not tip to
one of the sides. Lower back down and repeat.
Sets: 2 , Reps: 12

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7. Elbow to Hand Plank on feet
Place your elbows below your shoulders, with toes on the floor and your hip straightened. Tighten your back
and stomach. Stabilize your body and hold the position. Push yourself up to straight arms and back again on
your elbows alternately.
Sets: 3 , Duration : 30 sec, Pause : 30 sec

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8. All Fours Scapula Protraction
Stand on all fours. Raise your head, extending your body. Push your upper back toward the ceiling to avoid
"dropping" your shoulder region. Now pull your chin inward while trying to extend your neck. This is the
neutral position of your neck. Also pull your navel inward, "flattening" your abdomen. Hold that position for 10-
30 seconds while breathing normally.
Sets: 3 , Reps: 10

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9. LF DAP: Outward shoulder rotation
Attach the carabiner at elbow height. Stand with a good grip on the handle and a 90-degree elbow angle.
Place your forearm tight against your stomach and rotate outward at shoulder level, as far as possible. Keep
your elbow close to your body throughout the movement. Switch arms. Keep your shoulders down and back
in a natural position.
Reps: 12 , Sets: 2

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10. LF DAP: Inward shoulder rotation
Attach the carabiner at elbow height. Stand with a good grip on the handle and a 90-degree elbow angle.
Rotate inward at shoulder level, as far as possible. Keep your elbow close to your body throughout the
movement. Switch arms. Keep your shoulders down and back in a natural position.
Reps: 12 , Sets: 2

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11. Single leg romanian deadlift with resistance band
Stand on the resistance band with one foot and grab the other end with one hand. Shift your weight to the
foot with the band and stand on one leg. Lift the rear leg, heel up while you bend your upper body forward,
keeping your back straight throughout the movement. Return by straightening your upper body while lowering
your leg and moving the knee towards the chest when your body is upright.
Reps: 8 8 , Sets: 3

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12. Abdominal crunch 5
Lie on your back with your arms by your sides, legs raised and your hips and knees bent about 90 degrees.
Raise your head, the uppermost part of your upper body and your arms toward your thighs and lower back.
Ensure a smooth movement.
Sets: 3 , Duration : 30 sec

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13. Leg lift 1, standing on all fours
Lie face down, supporting yourself on your toes and elbows and keep your body rigid. Try to raise one leg in a
stretched position as an extension of your body. Repeat with the other leg.
Sets: 3 , Duration : 30 sec, Pause : 30 sec

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14. Hollow
Lie on the floor only with your lower back touching the floor. Keep your arms together behind your head as an
elongation of your body. Hold your feet up above the floor. In this position, it is important to tighten your entire
body so the position can be held.
Duration : 30 sec, Sets: 3

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15. Side-lying side lift 1
Lie on your side supporting yourself on your elbow. Find the neutral position of your back and pelvis. "Flatten"
your abdomen and raise your pelvis until your body is straight. Hold for 10-15 seconds and rest equally.
Repeat to opposite side.
Sets: 3 , Duration : 20 sec, Pause : 30 sec

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