Routine 1 Rehab and Stretching

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6 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Stretching Routine Hip / Glute Rehab - Jan 2016

Daily Stretching 9 exercises, 1 hr 6 mins

Cat Stretch	3x1 reps	rest: 40s
Ankle Circles	3x30 reps	rest: 40s
Sciatic Nerve Stretch / Mobilisation	3x90 reps	rest: 60s
Sciatic Nerve Mobilisation â€“ â€œRichard Simmonsâ€	3x90 reps	rest: 60s
Hug Knees to Chest	3x1 reps	rest: 40s
Iron Cross Stretch	3x2 reps	rest: 40s
Ankle On The Knee	3x2 reps	rest: 40s
Dancer's Stretch	3x2 reps	rest: 40s
Straddle Stretch	3x1 reps	rest: 40s

Strength - FullBody - x 2 per week 19 exercises, 2 hrs 8 mins

Exercise Ball - Starfish - Pressure on Ball	3x40 reps	rest: 60s
Russian Oblique Twist - with medicine ball	3x8 reps	rest: 60s
Exercise Ball Plank With Side Kick	3x1 reps	rest: 60s
Lying to Side Plank	3x2 reps	rest: 60s
Weight Plate Russian Twist	3x25 reps	rest: 60s
Wide Hand Pushup	2x14 reps	rest: 60s
Dumbbell Bench Press	2x14 reps	rest: 60s
Dumbbell Rear Delt Row	3x16 reps	rest: 60s
Dumbbell Arm Swings (running motion)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x16 reps	rest: 60s
Bodyweight Step Up	3x20 reps	rest: 60s
Bodyweight Walking Lunge	3x20 reps	rest: 60s
Exercise Ball Traveling Lunge	0x0 reps	rest: 0s
Bodyweight Wall Squat	3x1 reps	rest: 40s
One Leg Bodyweight Squat	0x0 reps	rest: 0s
Sit Squat	3x25 reps	rest: 60s
Kettlebell Rotation -	3x8 reps	rest: 60s
Standing One Leg Bodyweight Calf Raise	3x20 reps	rest: 60s
Kettlebell One Legged Deadlift	3x15 reps	rest: 60s