MUSCULAR ENDURANCE

PROGRAM B

WARM UP: 1 SET

CONTROLLED ARTICULAR ROTATIONS
reps: 2 
  • irradiate 30-40% of max tension through the body
  • reset to center between reps and repeat both sides
  • after grasping the movements well begin to pick up the pace and use the video above to decrease the time it takes to complete
RMS GREATEST STRETCH

reps: 2 R/L

  • articulate through each vertebrae on the roll down 

  • take up as much space as possible

  • connect front heel to the ground throughout lunge

MOVEMENT PREP: 2 SETS

BANDED HIP HINGE
reps: 15
  • imagine the hips being pulled back by the back pockets
  • place the fingers on the hip bone and compress them with the upper thigh and hip bone as the pelvis moves back 
  • allow the knees to soften and the thighs to press the band apart
BEAST HOLD

time: 30 seconds
  • corkscrew the hands through the floor
  • create as much space as you can between the ears and the shoulder blades 
  • keep the spine long and knees 2 inches from the ground
REST: 30 seconds  

RESISTANCE: 3 SETS

BANDED GLUTE BRIDGE
reps: 20
  • articulate through each vertebrae while lifting the hips
  • drive the knees part against the band
  • tuck the pelvis and drive heels through the floor to engage glutes and release the lower back 
LATERAL BEAST CRAWL
reps: 20
  • exhale to stabilize the core while stepping hand and foot simultaneously
  • imagine a bowl of water balancing on the lower back
  • keep the spine long and knees two inches from the ground
CRAB LIFT 
reps: 20
  • press the ground away, sliding shoulders down away from the ears 
  • tuck the pelvis and drive the heels into the floor to lift hips
  • open across the front of the chest
REST: 30 seconds  

RESISTANCE: 3 SETS

BANDED LATERAL WALKS
reps: 20 R/L
  • internally rotate the legs from the hips down
  • toes and knees should remain pointing towards one another 
  • create hip hinge by pulling the pelvis backwards and maintaining length in the lower back 
HALF PLANK / GLUTE LIFT 
reps: 20
  • imagine being seven feet tall in the plank position
  • feel as though there are suspenders pulling the front of the hip bones up towards the shoulders 
  • press through the heel while lifting the leg up
BANDED ANKLE TAPS 
reps: 20 R/L
  • pull the pelvis back and maintain length in the spine 
  • reach the moving leg to the back diagonal
  • keep weight over the supporting leg and think of aligning the knee with the pinky toe 
REST: 30 seconds  

CONDITIONING: 2 SETS

LATERAL SKI JUMPS
reps: 20
  • explode off of the standing leg and jump laterally as far as possible
  • sink into the outer hip when landing 
  • progress by sticking the landing balancing on one leg
CRAB KICKS
reps: 20 
  • press the ground away with both hands
  • lift the opposite hand and foot simultaneously 
  • attempt to maintain length and stability in the torso 
REST: 30 seconds  
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