LAFD Physical Training



it's pine bridge lie on your back knees bent palms down in the ground make sure Hills are in the ground toes pointed up when you're ready to perform the movement set the belly button into the spine press your hips up at the top of the movement hold for one to two seconds ensuring that your shoulder hip and knee are in a straight line after one to two seconds set the hip down and repeat the movement supplying active straight leg raise with bent knee lie on your back palms down on the ground belly button sucked in towards the spine one leg is in a bent position opposite leg is straight and extended when you're ready to perform the movement dorsi flex the ankle by pointing the toe towards the knee slowly raise your leg up as high as you're able to with your leg straight and extended make sure not to bend the knee hold for one to two seconds when you're ready lower the leg back down and repeat the movement 90 90 hip abduction lie on your side arm straighten out out in front of you your bottom leg is straight and extended top leg is bent 90 degrees that your hip and your knee when you're ready to perform the movement you're straight and extended leg you can raise it from the ground towards the end of your range of motion raising up as high as you can hold for one to two seconds set the leg down and repeat the movement all right kneeling dorsiflexion starting at all kneeling position back leg is 90 degrees at your knee forward leg is 90 degrees at your hip and at your knee when you're ready to form the movement press your weight forward working the range of motion around the ankle ensuring your Hill does not lift up off the ground when you're ready start back going to the starting position going a little bit further than when you initially started Quadra pet hippo abduction starting the quadruped pet position on the hands and knees when you're ready to perform the movement bring the knee up raise it up to the sky or to the ceiling as high as you're able to with your range of motion allows you to keep a neutral hip not rolling the hips back when you're done repeat back to the starting position and perform a few more repetitions quadrupeds t-spine rotation starting the Quadra pet position on the hands and knees when ready to perform the movement place your palm and back to the head ensuring that your palm never leads the head and it always stays in contact rotate down towards your opposite wrist and then opening up towards the ceiling ensuring the palm still stays engaged on the head only rotating as much as your ribcage and your upper body allow you to how many times you think cressie does these hand walks start in a tall position bend at the waist placing the palms on the ground walk your hands out into a push-up position when you're ready tiptoe your feet to your hands only going as far as your hamstring flexibility allows you to drop the Hills to the ground pausing for one to two seconds walk the hands back out into a push-up position tiptoe the hand the feet to the hands drop the hills to the ground pause hands walk out to a push-up tiptoe to the hands drop the hills to the ground pause fill a stretch walk the hands back out to a push-up position traveling world's greatest starting a standing position lunge fold with the left leg place the right hand down on the ground bring your left elbow down on the inside of your left foot only going down as low as your body allows rotate that left hand up to the ceiling pause for one to two seconds come up to standing now lunch for with your right leg left hand goes down on the ground right elbow inside of the foot only going down as low as your body allows rotate the right arm up to the ceiling pausing for one to two seconds I repeat the movement traveling lateral lunge stand tall bringing your hands out in front of your body step to the side dropping your hips down and back making sure one leg is in a lunge position opposite leg is straight and extended stand up tall and repeat the movement dumbbell goblet squat selected dumbbell weight that you could appropriately lift stand tall feet shoulder-width apart hips and shoulders square with the direction you're facing graphs the dumbbell so that your elbows are close to your body and supporting the weight when you're ready press your hips down and back to where your thighs are parallel with the ground and when you're ready drive your weight through the hills back up to the standing position perform a few more repetitions reverse lines stand up tall selecting a dumbbell weight that's appropriate for you to lift when you're ready step one leg back making sure that leg is back and extended forward leg should be in a lunge position ensuring that your forward knee never goes past your toe when you're ready drive through the hill to come up to standing and repeat the movement to the opposite side Romanian deadlift select the way that's appropriate for you two left standing with your feet square shoulder-width apart when you're ready to perform the lift bring the weight right in front of you ensure that your knees aren't hyper extended rather throughout the lift maintain a slight bend in the knee when you're ready lower the dumbbells down right below the knees hinging from your hip insuring that you don't round or arch the low back or round the upper body in the shoulders when you're ready pull up through the hips back up to the standing position lowering back below the knees hinging at the hip Sani row select the weight that's appropriate for you to lift feet shoulders apart get a slight bend in the knee bend the hips to where your torso is more or less at a 45-degree angle when you're ready to perform the left pull from the shoulder blades pulling up and back and trim your elbows stay close to the body and repeat the movement shoulder press start with your feet square shoulder-width apart dumbbells up at shoulder height when you're ready press the weight up above the head go into the full extension into elbow bring it back down to the shoulder never lowering it below the shoulders and when you're ready to repeat the movement push-up start at the top of a push-up position ensuring at the top the push-up position your your ankle hip and shoulder are in alignment when you're ready lower your body weight down right above the ground keep them in tight stable core and when you're ready press up and repeat the movement playing when you're ready drop down into the elbows ensuring that the elbows straight directly underneath your shoulder in this position make sure your knee your hip and your shoulder are all in alignment during this movement maintain a normal breathing pattern hold for 30 seconds rest and perform for another set plank with hip extension start in the plank position ensuring your elbows are directly underneath your shoulders me hip and shoulder are all in alignment when you're ready start by raising one leg from the hip not the knee extend and reach up set the tone and repeat to the other side bird dog and starting the quadrupeds ition ensuring your hands are directly underneath your shoulders knees are directly underneath your hips when you're ready reach out your left arm and right leg ensuring that both your arm and leg are parallel with the ground hold this position for 30 seconds rest and repeat to the other side birddog with tow elevated starting the quadruped a position with your hands directly underneath your shoulders knees directly underneath your hips when you're ready raise your left arm and right leg ensuring both the arm and leg are parallel with the ground this is the same movement as the bird dog except your downward toe raises up off of the ground single leg bridge lie on your back knees bent palms down on the ground suck your belly button down into the spine pull your right leg up towards your torso when you're ready drive your weight through the downwards Hill pressing your hips up off the ground hold for one to two seconds set the hips down and repeat the movement spine piriformis lie on your back palms down on the ground knees bent when you're ready to perform the stretch cross your left leg over your right knee denne your hands right in back to that thigh pulling it towards the body so we I don't know I don't know if we really should say like where that's all 2.0 starting to see the position when you're ready bring your right leg back okay in this position your left or bottom leg will be parallel with the mat okay bottom leg will be perpendicular to the mat when you're ready bring the left hand toward your hip right hand is gonna reach towards your left drop your shoulder down towards your left knee kneeling hip place our stretch start in a kneeling position when you're ready bring your left knee back okay in this position press your hips down and forward towards the ground prone a killer stretch Hey from this position cross your left leg over your right when you're ready to stretch drop your right heel down to the ground walking your hands back and hold for a few seconds Charles pose with the restarting the quadrupeds position drop your hips down into your heels walk your hands out as far as you're able to go and when you're ready reach out to either your left or right side and hold for a few seconds shoulder retraction you can perform this stretch either kneeling or standing when you're ready interlock your fingers in back of you pull your shoulder blades back raise your hands up Foam rolling start with the foam roller position directly in back to the angle rolling back and forth the length of the calf progress and move up to the hamstrings positioning the foam roller right above the knee rolling back and forth the length of the hamstring move up to the glutes by sitting on the foam roller cross your left leg over your right rolling back and forth the length of the glue moving to the side of your leg rolling the IT band starting the roller from just above your knee rolling the length of the side of the quad from above the knee to the hip moving to the quadriceps turning over on to both elbows using the foam roller directly in front of your knees rolling back and forth from above the knee to the top of the thigh toes pointed straight down and moving on to your back sitting in front of the foam roller rolling from the low back to the top of the shoulders with your arms straight out in front of you 90 90 thoracic rotation with the reach make sure your bottom leg is straight and extended on the ground top leg is 90 degrees at your hip and at your knee arms are reaching out in front of you when you're ready reach back with your top hand only going back as far as your body allows back to your starting position I repeat the movement prone alternate arm leg raise lie in the prone position face down arms reaching up above your head leg straighten extended when you're ready reach up with your right arm and left leg as high as you can ensure you move your leg from your hip and not your knee sit the arm and leg down and repeat the movement on the other side prone hip swing lie in the prone position face down arms are reaching out towards your sides when you're ready reach back with your left leg towards your right hand rolling the hips return back to your starting position then reach with your right leg towards your left hand reaching back with your hips and repeat the movement bretzel this is the same position as the nice 90 90 thoracic reach from this position your right hand is going to reach back for your left foot left hand is gonna put be placed on your right quad when you're ready pull your legs apart pull your belly button down into the spine and if you're capable your right shoulder drive it down into the ground

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