MUSCULAR ENDURANCE

PROGRAM C

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

LATERAL SHIFT

reps: 20
  • imagine there is a stool positioned behind one foot and pull your hip to tap the stool
  • aim to line up the toe, knee and hip
  • lengthen all the way through the straight leg 
LOADED BEAST / LUNGE / TWIST

reps: 20
  • drive the hands through the floor and pull the hips to heels
  • in lunge position, press the knee away from the body 
  • squeeze the shoulder blades together to deepen the rotation of the spine
REST: 30 seconds  

RESISTANCE: 3 SETS

LATERAL LUNGE / BALANCE
reps: 15 R/L
  • step wide and pull the pelvis to the back diagonal
  • maintain length in the torso and lift the sternum upward
  • feel as though the supporting leg is a pillar driving through the floor 
ISOMETRIC DOWNDOG PRESS
time: 30 seconds
  • press through the floor and create as much space between the hands and hips as possible
  • modify by bending the knees but keeping the hips high 
  • close the gap between the ears and shoulders 
PLANK / KNEE TO ELBOW 
reps: 20
  • slide the shoulder blades down away from the ears 
  • reach the knee as close to the elbow as possible without collapsing the torso 
  • shift the body's weight towards the fingertips 
REST: 30 seconds  

RESISTANCE: 3 SETS

CURTSY LUNGE / DIAGONAL LUNGE 
reps: 10 R/L
  • cross the inner thighs and sink into the outer hip
  • propel to the front diagonal and lengthen through the back knee to straighten the leg
  • drive through the heel and engage the trunk to return
SUPINE BENT LEG LOWERING
reps: 15
  • connect the lower back to the floor
  • take three deep belly breaths before beginning and squeeze all of the air out of the belly with each exhale 
  • lower the legs on the exhale, lift on the inhale
BEAST CRAWL
reps: 20 F/B
  • create space between each vertebrae and do not allow the spine to round
  • hover the opposite hand and foot off the floor
  • keep the knees two inches from the ground
REST: 30 seconds  

CONDITIONING: 2 SETS

LATERAL SHUFFLE LUNGES
reps: 20
  • sink into the lateral lunge 
  • push through the floor to propel quickly to the other side 
  • extend through the legs and front of the hips at the top of the shuffle 
PLANK TO BEAST HOP
reps: 20 
  • set the shoulder over the hands
  • hop the knees just beneath the hips
  • keep the joints soft to move quickly between the two positions
REST: 30 seconds  
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