Канал: Matthew Smillie

Hamstring bridge and curl

Hamstring bridge and curl

Lunge with cross body connect

Lunge with cross body connect

short seated bicep curl

short seated bicep curl

lying throacic rotations

lying throacic rotations

offset zercher squat

offset zercher squat

short seated alt row

short seated alt row

Tall kneeling press

Tall kneeling press

Tricep dips

Tricep dips

single leg sit to stand

single leg sit to stand

reverse lunge and rotate

reverse lunge and rotate

Lateral med ball throw

Lateral med ball throw

Floating heel hinge

Floating heel hinge

Single arm lat pulldown - machine

Single arm lat pulldown - machine

Legs raised breathing drill

Legs raised breathing drill

Single arm cable press

Single arm cable press

Single leg squat to stand

Single leg squat to stand

Isometric pull up

Isometric pull up

Split squat cable chop

Split squat cable chop

Tricep extension with bridge

Tricep extension with bridge

Squat with low reach

Squat with low reach

Wall sit iso with heel lift

Wall sit iso with heel lift

Wall sit breathing drill

Wall sit breathing drill

Reverse lunge - front racked

Reverse lunge - front racked

Pullover machine

Pullover machine

Inversion eversion step

Inversion eversion step

Inverted rock back breathing

Inverted rock back breathing

Sit to quick step and jump

Sit to quick step and jump

Incline press up

Incline press up

left sidelying glute

left sidelying glute

armbar

armbar

Tall kneeling slam balls

Tall kneeling slam balls

Reverse lunge

Reverse lunge

Hamstring bridge

Hamstring bridge

tricep extension

tricep extension

Calf bridge

Calf bridge

Hamstring bridge

Hamstring bridge

Hinge - co contraction

Hinge - co contraction

Standing inversion/ eversion

Standing inversion/ eversion

Lateral hip shift

Lateral hip shift

Lateral step

Lateral step

Hip cars

Hip cars

Lying hip cars

Lying hip cars

Posterior expansion breathing drill

Posterior expansion breathing drill

Anterior expansion breathing drill

Anterior expansion breathing drill

Tibial internal rotation drill

Tibial internal rotation drill

Cross body connect

Cross body connect

Kneeling rotation warm up

Kneeling rotation warm up

Yielding kick stand hinge

Yielding kick stand hinge

Single arm decline press

Single arm decline press

Maltese press

Maltese press

Incline reverse y raise

Incline reverse y raise

Lying chest opener

Lying chest opener

Incline y raise

Incline y raise

Incline frontal raise

Incline frontal raise

Arm extension

Arm extension

Single arm down dog

Single arm down dog

Tibial internal rotation

Tibial internal rotation

Tricep push

Tricep push

Single arm tea cups

Single arm tea cups

Tricep press

Tricep press

Closed knuckle press up

Closed knuckle press up

First knuckle press up

First knuckle press up

Push up to downward dog

Push up to downward dog

Foot pronation drill

Foot pronation drill

Alternative arm spirals

Alternative arm spirals

Single leg bridge

Single leg bridge

Hamstring curl foam roller

Hamstring curl foam roller

Upward chest fly

Upward chest fly

Dynamic hip opener

Dynamic hip opener

Hooklying tricep extension

Hooklying tricep extension

Alternative respiratory bicep curl

Alternative respiratory bicep curl

Bent to straight knee calf raise

Bent to straight knee calf raise

Tricep extension machine

Tricep extension machine

Bicep curl machine

Bicep curl machine

Pelvic tilt

Pelvic tilt

Alternative bicep curl

Alternative bicep curl

Single arm cable row

Single arm cable row

Single arm cable press

Single arm cable press

Adductor lunge stretch

Adductor lunge stretch

Thoracic rotation stretch

Thoracic rotation stretch

Incline pigeon stretch

Incline pigeon stretch

Hinging aeroplane

Hinging aeroplane

Dynamic hip opener

Dynamic hip opener

Tricep dip machine

Tricep dip machine

Strive diverging row

Strive diverging row

Leaver chest press

Leaver chest press

Massage ball myofasical release

Massage ball myofasical release

Floating heel hinge

Floating heel hinge

Calf bridge

Calf bridge

poliquin step up

poliquin step up

Tibia internal rotation

Tibia internal rotation

Banded knee extension

Banded knee extension

Tibia foam rolling

Tibia foam rolling

Tibal internal / external rotation

Tibal internal / external rotation

Bear plank variation

Bear plank variation

Knee rehab drill 1

Knee rehab drill 1

Banded knee extension

Banded knee extension

Lengthen hamstring curl

Lengthen hamstring curl

Side bend to plank

Side bend to plank

Bear plank / wall reference

Bear plank / wall reference

30/40 degree Tricep extension with rotation

30/40 degree Tricep extension with rotation

Nautilus press

Nautilus press

Zercher reverse lunge

Zercher reverse lunge

Mid row

Mid row

Hip capsule stretch

Hip capsule stretch

Side plank

Side plank

Staggered stance lateral raise

Staggered stance lateral raise

Chest opening mobility drill

Chest opening mobility drill

Bird dog with sliders

Bird dog with sliders

Ankle mobility

Ankle mobility

Neck / forearm floss

Neck / forearm floss

Forearm Mobilisation

Forearm Mobilisation

Hamstring floss

Hamstring floss

Chest opener

Chest opener

Adductor plank

Adductor plank

Delt stretch

Delt stretch

Lat stretch

Lat stretch

Lying leg raise

Lying leg raise

Sagittal plane stretch

Sagittal plane stretch

Straight leg raise

Straight leg raise

Rear delt row

Rear delt row

Side plank with row

Side plank with row

Had kneeling row

Had kneeling row

Side oblique breathing drill

Side oblique breathing drill

Active l sit

Active l sit

Low seated pull down

Low seated pull down

Cook lift

Cook lift

Kneeling Cable Adductor Rotations

Kneeling Cable Adductor Rotations

Cook lift

Cook lift

20 degrees tricep extension

20 degrees tricep extension

Rear delt cable row

Rear delt cable row

Rope pull hammer curl

Rope pull hammer curl

Modified bird dog

Modified bird dog

Chest press scapula rotation

Chest press scapula rotation

Hip opening kneeling row

Hip opening kneeling row

Cross Cable Contralateral Rotations

Cross Cable Contralateral Rotations

Single leg glute bridge knee raises

Single leg glute bridge knee raises

Smith machine spilt squat

Smith machine spilt squat

Decline dumbbell press

Decline dumbbell press

Contralateral cable rotations

Contralateral cable rotations

Zercher reverse lunge

Zercher reverse lunge

Zercher reverse lunge

Zercher reverse lunge

Floor lying cuff raise

Floor lying cuff raise

Ribcage smoosh

Ribcage smoosh

Side oblique breathing drill

Side oblique breathing drill

Glue stretch

Glue stretch

Quad stretch

Quad stretch

Prone spynx

Prone spynx

60/60 low reach

60/60 low reach

Kneeling woodchop

Kneeling woodchop

Toe touch

Toe touch

Hip capsule stretch 2

Hip capsule stretch 2

Knee flexion tuck

Knee flexion tuck

60/60 overhead reach

60/60 overhead reach

Hip capsule stretch

Hip capsule stretch

Kneeling rotation hip opener

Kneeling rotation hip opener

Kneeling Cable Adductor Rotations

Kneeling Cable Adductor Rotations

Adductor floss

Adductor floss

Modified kick stand hinge

Modified kick stand hinge

Tibial internal rotation

Tibial internal rotation

Chest med ball throw

Chest med ball throw

90/90 with reach breathing drill

90/90 with reach breathing drill

Single arm kettlebell carry

Single arm kettlebell carry

Chest supported alternative row

Chest supported alternative row

Seated single arm landline press

Seated single arm landline press

Floor lying cuffed raise

Floor lying cuffed raise

Foam roller hip lift

Foam roller hip lift

Rounded back breathing drill

Rounded back breathing drill

Sidelying ribcage smoosh

Sidelying ribcage smoosh

Hook lying 90 90 internal rotation bias

Hook lying 90 90 internal rotation bias

Hanging breathing drill

Hanging breathing drill

Standing lat stretch

Standing lat stretch

Side lying hip opener

Side lying hip opener

Side lying split squat

Side lying split squat

Seated low reach breathing drill

Seated low reach breathing drill

Tibial foam roll

Tibial foam roll

Bottoms up farmer carries

Bottoms up farmer carries

Low oblique press

Low oblique press

High oblique pull down

High oblique pull down

Arm swing roll

Arm swing roll

Supine breathing drill

Supine breathing drill

Side lying breathing drill

Side lying breathing drill

Curtsy lunge

Curtsy lunge

Side lying pelvic smoosh

Side lying pelvic smoosh

Banded side lying lat stretch

Banded side lying lat stretch

High to low chop

High to low chop

Low cable row

Low cable row

Bent arm tricep extension

Bent arm tricep extension

Preacher curl - breathing

Preacher curl - breathing

Hooklying position

Hooklying position

Zercher breathing drill single arm

Zercher breathing drill single arm

Modified hack squat

Modified hack squat

Rock and roller

Rock and roller

Eagle single arm hang

Eagle single arm hang

Standing pancake

Standing pancake

Seated calf machine

Seated calf machine

Hip flexor wall reference

Hip flexor wall reference

Stiff leg deadlift stretch

Stiff leg deadlift stretch

Seated hip flexor

Seated hip flexor

Banded pigeon

Banded pigeon