Канал: Kelvin Chua

Prone Dowel Behind Back Hold

Prone Dowel Behind Back Hold

Alternating DB Overhead Press

Alternating DB Overhead Press

4 Directional Tap

4 Directional Tap

Ankle Rotations

Ankle Rotations

Banded Arm Pulses

Banded Arm Pulses

Quadruple Hip Circle

Quadruple Hip Circle

Side lying Clamshells

Side lying Clamshells

Glute Bridge March

Glute Bridge March

Inchworm + Push up + Shoulder Tap

Inchworm + Push up + Shoulder Tap

A, B, C, Skips

A, B, C, Skips

Glute Bridge Single Leg Hamstring Slider

Glute Bridge Single Leg Hamstring Slider

Short Coppenhagen Plank Hold

Short Coppenhagen Plank Hold

Kettlebell Swing

Kettlebell Swing

TRX Row

TRX Row

Side Push Off with Vipr Sideward Row

Side Push Off with Vipr Sideward Row

Reactive (Double Foot Tap) Box Jump with Tall Landing

Reactive (Double Foot Tap) Box Jump with Tall Landing

Half-Kneeling Single Arm Medicine Ball Push

Half-Kneeling Single Arm Medicine Ball Push

Trap Bar Explosive Deadlift with Shoulder Shrug

Trap Bar Explosive Deadlift with Shoulder Shrug

Lying Flat T Kickback

Lying Flat T Kickback

Lying Hip Abduction

Lying Hip Abduction

Lying Banded Leg (Bent Knee) Crossover Stretch

Lying Banded Leg (Bent Knee) Crossover Stretch

Breathing Activity

Breathing Activity

Banded Protraction & Retraction

Banded Protraction & Retraction

Cat Camel Yoga Stretch

Cat Camel Yoga Stretch

Banded Overhead Chest Stretch w Side Tilt

Banded Overhead Chest Stretch w Side Tilt

Banded Alternating Straight Arm Shoulder Rotation

Banded Alternating Straight Arm Shoulder Rotation

Prayer Sit Back Stretch

Prayer Sit Back Stretch

Lumbar Joint Rotation

Lumbar Joint Rotation

Ankle Joint Rotation

Ankle Joint Rotation

Elbow Joint Rotation

Elbow Joint Rotation

Hip Joint Rotation

Hip Joint Rotation

Knee Joint Rotation

Knee Joint Rotation

Toe Joint Movement

Toe Joint Movement

Neck Joint Rotation

Neck Joint Rotation

Scapula Joint Rotation

Scapula Joint Rotation

Shoulder Joint Rotation

Shoulder Joint Rotation

Thoracic Joint Rotation

Thoracic Joint Rotation

Wrist Joint Rotation

Wrist Joint Rotation

Seated Single Leg Hip Lift Off

Seated Single Leg Hip Lift Off

Single Arm Dumbbell Row (Bench Support)

Single Arm Dumbbell Row (Bench Support)

Side Plank w Straight Leg Raise

Side Plank w Straight Leg Raise

Banded Dead Bug with Alternating Straight Leg Sweep

Banded Dead Bug with Alternating Straight Leg Sweep

Glute Bridge Straight Arm "T" "Y" Dumbbell Flyes

Glute Bridge Straight Arm "T" "Y" Dumbbell Flyes

Barbell Bench Press Isometric Hold to Speed Presses

Barbell Bench Press Isometric Hold to Speed Presses

Fist-Grip DB 3-Way Isometric Lunge (with Cyclone)

Fist-Grip DB 3-Way Isometric Lunge (with Cyclone)

Medicine Ball Rotational Side Slam

Medicine Ball Rotational Side Slam

Bent Over Weighted "I" "Y" "T"

Bent Over Weighted "I" "Y" "T"

Standing External Rotation with Overhead Press (Cuban Press)

Standing External Rotation with Overhead Press (Cuban Press)

Seated 3-Point Torso Rotation Single Arm KB Overhead Press

Seated 3-Point Torso Rotation Single Arm KB Overhead Press

Kneeling Straight Arm DB Controlled Lowers

Kneeling Straight Arm DB Controlled Lowers

Supported Single Leg Hurdle Hovers

Supported Single Leg Hurdle Hovers

Rotation Split Leg Single Arm Barbell Landmine Press

Rotation Split Leg Single Arm Barbell Landmine Press

Trap Bar Squat-Hold Jump

Trap Bar Squat-Hold Jump

Prone Hip Reverse Crossover Stretch

Prone Hip Reverse Crossover Stretch

Forward Backwards Leg Swing

Forward Backwards Leg Swing

Sidewards Leg Swing

Sidewards Leg Swing

Hip External Rotation (Front Leg) PNF Stretch

Hip External Rotation (Front Leg) PNF Stretch

Hip Internal Rotation (Back Leg) PNF Stretch

Hip Internal Rotation (Back Leg) PNF Stretch

Standing Hip External Rotation

Standing Hip External Rotation

Standing Hip Internal Rotation

Standing Hip Internal Rotation

Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hip Thrust

Seated Box Jump to Drop Jump to Single Leg Forward Hop to Reverse & Forward Quick Footwork

Seated Box Jump to Drop Jump to Single Leg Forward Hop to Reverse & Forward Quick Footwork

Incline Row / Pull Up with Knee Tuck Holds

Incline Row / Pull Up with Knee Tuck Holds

Medicine Ball Bent Over (Hinge) Floor Push

Medicine Ball Bent Over (Hinge) Floor Push

Explosive Push Up Variation

Explosive Push Up Variation

Glute Bridge Single Arm DB Press

Glute Bridge Single Arm DB Press

Rack Pull Up (Assisted Pull Up)

Rack Pull Up (Assisted Pull Up)

DB Isometric Hold Side Lunge

DB Isometric Hold Side Lunge

The JM Stretch

The JM Stretch

KB Single Leg Deadlift

KB Single Leg Deadlift

Keiser Paloff - Side Step with Shoulder Raise & Hold

Keiser Paloff - Side Step with Shoulder Raise & Hold

Trap Bar Continuous Jump

Trap Bar Continuous Jump

Single Leg Continuous 4-Directional Hops

Single Leg Continuous 4-Directional Hops

Single Leg Glute Bridge & Banded Knee Tuck & Hold

Single Leg Glute Bridge & Banded Knee Tuck & Hold

KB Bottoms Up Forearm Handle Balance

KB Bottoms Up Forearm Handle Balance

Band Assisted Muscle Up

Band Assisted Muscle Up

Gym Ball Floor Roll

Gym Ball Floor Roll

KB Single Arm Clean & Overhead Press

KB Single Arm Clean & Overhead Press

Bird Dog DB Single Arm Row

Bird Dog DB Single Arm Row

KB Single Arm Push Up

KB Single Arm Push Up

Incline Single Arm Push Up

Incline Single Arm Push Up

Goblet DB Alternating Side Lunge

Goblet DB Alternating Side Lunge

Barbell Hang Overhead Snatch to Squat

Barbell Hang Overhead Snatch to Squat

Knee Tuck Front Lever + Pull Up

Knee Tuck Front Lever + Pull Up

Crouch Single Leg Tuck Switch (w Hip Ext Rotation & Return)

Crouch Single Leg Tuck Switch (w Hip Ext Rotation & Return)

Jefferson Curl

Jefferson Curl

Isometric Mid-Thigh Pull Test

Isometric Mid-Thigh Pull Test

Countermovement Jump Test

Countermovement Jump Test

Explosive Push Up Test

Explosive Push Up Test

Single Arm DB Bench Press

Single Arm DB Bench Press

Single Leg DB Seated Calf Raise

Single Leg DB Seated Calf Raise

GHD Single Leg Hold "I" "Y" "T"

GHD Single Leg Hold "I" "Y" "T"

Band Resist Single Arm DB Row

Band Resist Single Arm DB Row

SAQ Power Activity

SAQ Power Activity

Glute Hamstring Developer: I Y T W

Glute Hamstring Developer: I Y T W

Towel Grip Pull Up

Towel Grip Pull Up

Split Leg Isometric Drive

Split Leg Isometric Drive

Band-Assisted One Arm Pull Up

Band-Assisted One Arm Pull Up

DB Alternating Split Leg Jerk

DB Alternating Split Leg Jerk

Keiser "W" "T" "A"

Keiser "W" "T" "A"

Elevated Side Plank w Knee Tuck

Elevated Side Plank w Knee Tuck

DB Flat Bench Flyes

DB Flat Bench Flyes

Kettlebell Bottoms Up Floor Single Arm Press

Kettlebell Bottoms Up Floor Single Arm Press

Zercher Squat

Zercher Squat

Hip Adduction Plank (Copenhagen Plank)

Hip Adduction Plank (Copenhagen Plank)

Staggered Stance DB Single Leg Deadlift (Hinge)

Staggered Stance DB Single Leg Deadlift (Hinge)

(Heel-Off) Rear Foot Elevated Split Squat

(Heel-Off) Rear Foot Elevated Split Squat

Band-Resisted Elbow External & Internal Rotation

Band-Resisted Elbow External & Internal Rotation

Single Leg Drop Landing to Lateral Push-Offs

Single Leg Drop Landing to Lateral Push-Offs

Goblet Squat Banded

Goblet Squat Banded

Repeated Countermovement Jump Triple

Repeated Countermovement Jump Triple

Hop to Side Push off w Switch & Hold

Hop to Side Push off w Switch & Hold

Renegade Row w Push Up

Renegade Row w Push Up

Reverse Lunge w Calf Raise

Reverse Lunge w Calf Raise

Single Leg RDL w DB Passing

Single Leg RDL w DB Passing

KB Bottoms Up Side Groin Glider

KB Bottoms Up Side Groin Glider

GHD Nordic & Back Extension

GHD Nordic & Back Extension

Forward Lunge w Heel Raise & Knee Tuck

Forward Lunge w Heel Raise & Knee Tuck

EZ Bar Palms Up Curl

EZ Bar Palms Up Curl

DB Single Leg Calf Raises

DB Single Leg Calf Raises

DB Renegade Row Push Up

DB Renegade Row Push Up

EZ Bar Overhead Press

EZ Bar Overhead Press

Barbell Reverse Lunge

Barbell Reverse Lunge

EZ Bar Palms Down Curl

EZ Bar Palms Down Curl

Trap Bar Deadlift w Triple Extension Shrug

Trap Bar Deadlift w Triple Extension Shrug

Banded Pull Up

Banded Pull Up

Bent Over Alternating DB Row

Bent Over Alternating DB Row

Countermovement Jump Quick Dip

Countermovement Jump Quick Dip

Single Leg Drop Landing

Single Leg Drop Landing

5 10 15 20m Shuttle Run

5 10 15 20m Shuttle Run

Prone Lying Isometric Floor Push PAPE

Prone Lying Isometric Floor Push PAPE

Seated Banded Pulldown PAPE

Seated Banded Pulldown PAPE

Seated Rope Pull

Seated Rope Pull

Prone Ball Catch

Prone Ball Catch

Incline Bench Press

Incline Bench Press

Trap Bar Deadlift

Trap Bar Deadlift

Single Arm Landmine Thrusters

Single Arm Landmine Thrusters

Side Lying Star Plank w Hip Raise

Side Lying Star Plank w Hip Raise

Half Kneeling Keiser Row & External Rotation w Overhead Press

Half Kneeling Keiser Row & External Rotation w Overhead Press

Controlled Shoulder Rotation

Controlled Shoulder Rotation

90 90 Hip Rotation with Forward Bow

90 90 Hip Rotation with Forward Bow

5 Step Squat

5 Step Squat

Controlled Thoracic Rotation

Controlled Thoracic Rotation

Groin Rocker w Ankle Stretch

Groin Rocker w Ankle Stretch

Half Lunging Hip Stretch & Hold

Half Lunging Hip Stretch & Hold

Quadruped Controlled Hip Rotation

Quadruped Controlled Hip Rotation

Quadruped Trunk Rotation

Quadruped Trunk Rotation

Scapular Controlled Rotation

Scapular Controlled Rotation

Segmented Cat Cow

Segmented Cat Cow

Standing Controlled Hip Rotation

Standing Controlled Hip Rotation

Straight Leg Hamstring Stretch

Straight Leg Hamstring Stretch

Squat Alternating Side Leg Sweep

Squat Alternating Side Leg Sweep

Split Stance Quick Feet Pitta Patta + Reaction + Fencing COD Sprint

Split Stance Quick Feet Pitta Patta + Reaction + Fencing COD Sprint

SL Triple Jump DL Land

SL Triple Jump DL Land

Skater Hop

Skater Hop

Wobble Board Balance

Wobble Board Balance

Wide Carioca Quick Cross Side Step w Knee Drive

Wide Carioca Quick Cross Side Step w Knee Drive

Torso Rotation Overhead Side Lunge

Torso Rotation Overhead Side Lunge

Tip Toe Quarter Squat Walks

Tip Toe Quarter Squat Walks

Single Arm DB Row

Single Arm DB Row

Side Shuffle w Side Arm Sweep

Side Shuffle w Side Arm Sweep

Rope Walk

Rope Walk

4 Directional Single Leg Hop & Hinge

4 Directional Single Leg Hop & Hinge

Reaction Quickness Drill

Reaction Quickness Drill

Push Up

Push Up

Pseudo Skipping

Pseudo Skipping

Prone Quad Stretch

Prone Quad Stretch

Power Skip

Power Skip

Power Clean

Power Clean

Pogo Hop to Sprint

Pogo Hop to Sprint

Pitta Patta SL Hop Return

Pitta Patta SL Hop Return

Pigeon Stretch

Pigeon Stretch

Kneeling Med Ball Push

Kneeling Med Ball Push

Single Leg Hinge Balance I T

Single Leg Hinge Balance I T

Hip In Out Rotation

Hip In Out Rotation

Half Kneeling Hips, Soleus, Groin Stretch

Half Kneeling Hips, Soleus, Groin Stretch

Glute Bridge Straight Leg + March

Glute Bridge Straight Leg + March

Forward Lunge w Torso Rotation

Forward Lunge w Torso Rotation

Forward Jog Back Pedal

Forward Jog Back Pedal

Forward Jog Back Pedal w Shoulder Rotations

Forward Jog Back Pedal w Shoulder Rotations

Forward Continuous Hurdle Hop Sprint + COD

Forward Continuous Hurdle Hop Sprint + COD

Forward Bow Sweep Hamstring Stretch

Forward Bow Sweep Hamstring Stretch

Forearm Stretch Palms Up

Forearm Stretch Palms Up

Forearm Stretch Palms Down

Forearm Stretch Palms Down

Explosive Split Leg Jumps

Explosive Split Leg Jumps

Easy Skip

Easy Skip

JM Stretch

JM Stretch

Hip Twist Quick Feet Pitta Patta + Reaction + Fencing COD Sprint

Hip Twist Quick Feet Pitta Patta + Reaction + Fencing COD Sprint

Hip Out In Rotation

Hip Out In Rotation

Drop Land SBJ

Drop Land SBJ

Drop Land CMJ + Reach Sprint Turn Shuttle

Drop Land CMJ + Reach Sprint Turn Shuttle

Drop Box Jump

Drop Box Jump

DB Romanian DL

DB Romanian DL

DB RFESS

DB RFESS

Cobra w Neck Stretch

Cobra w Neck Stretch

Circuit Activity

Circuit Activity

Carioca Quick Cross Side Step

Carioca Quick Cross Side Step

Calf Stretch Straight Leg Standing Prone

Calf Stretch Straight Leg Standing Prone

Calf Raise Quarter Squat Walk

Calf Raise Quarter Squat Walk

Butterfly

Butterfly