From 17ecf3e010bd995d0b61330e8f08755a5d87ed34 Mon Sep 17 00:00:00 2001 From: Brad Treloar Date: Fri, 28 Mar 2025 23:49:20 +1030 Subject: [PATCH] Flexibility routines --- docs/self-care/exercise/_index.md | 0 .../programs/hamstring-flexibility.md | 116 ++++++++++++++++ .../exercise/programs/spine-flexibility.md | 126 ++++++++++++++++++ 3 files changed, 242 insertions(+) create mode 100644 docs/self-care/exercise/_index.md create mode 100644 docs/self-care/exercise/programs/hamstring-flexibility.md create mode 100644 docs/self-care/exercise/programs/spine-flexibility.md diff --git a/docs/self-care/exercise/_index.md b/docs/self-care/exercise/_index.md new file mode 100644 index 0000000..e69de29 diff --git a/docs/self-care/exercise/programs/hamstring-flexibility.md b/docs/self-care/exercise/programs/hamstring-flexibility.md new file mode 100644 index 0000000..7f39e88 --- /dev/null +++ b/docs/self-care/exercise/programs/hamstring-flexibility.md @@ -0,0 +1,116 @@ +# Flexy Series: Hamstring Flexibility + +Source: https://movementbydavid.com/hamstring-ebook/ + +## Warmup + +[Demo video](https://youtu.be/OXfMKQ1Tyjk?si=1DBcMMoOoN_Y71ha) + +| Exercise | Sets | Reps | +| :------------------ | :--- | :--- | +| Hamstring Over Step | 1 | 10 | +| Elephant Walks | 1 | 30 | + +## Week 1 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :----------------------------------------------------------------------------------------- | :--- | :------------ | +| [Hamstring Kick](https://youtube.com/shorts/31-Q548bMFM?si=HxiEn6y8BgPfa8EE) | 1 | 10 each side | +| [RDL](https://youtube.com/shorts/nx0As4pOEzo?si=yiAREm4aAWs2_gt4) | 2 | 10 | +| [Single Leg Hamstring Stretch](https://youtube.com/shorts/kwwqorpybgA?si=7aNqD02UlZ6aqYNF) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Roll Down](https://www.youtube.com/shorts/9oqEoV6fom8) | 1 | 5 | +| [Active Hamstring Lunge](https://www.youtube.com/shorts/7T3vfeCAxnI) | 2 | 30 sec | +| [Basic Toe Touch](https://www.youtube.com/shorts/ipHEUwSAWH8) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :----------------------------------------------------------------------------------------- | :--- | :------------ | +| [Hamstring Kick](https://youtube.com/shorts/31-Q548bMFM?si=HxiEn6y8BgPfa8EE) | 1 | 10 each side | +| [RDL](https://youtube.com/shorts/nx0As4pOEzo?si=yiAREm4aAWs2_gt4) | 2 | 10 | +| [Single Leg Hamstring Stretch](https://youtube.com/shorts/kwwqorpybgA?si=7aNqD02UlZ6aqYNF) | 2 | 30 sec | + +## Week 2 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Roll down ](https://www.youtube.com/shorts/9oqEoV6fom8) | 1 | 5 | +| [Active Hamstring Lunge](https://www.youtube.com/shorts/7T3vfeCAxnI) | 2 | 30 sec | +| [Basic Toe Touch](https://www.youtube.com/shorts/ipHEUwSAWH8) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------------ | :--- | :------------ | +| [Hamstring Choke](https://www.youtube.com/shorts/wF1Afvx_vBg) | 1 | 10 | +| [Single Leg RDL](https://www.youtube.com/shorts/x4RnuKdfZyE) | 2 | 10 | +| [Flat Back Hamstring Stretch](https://www.youtube.com/shorts/do-zYnrF9kc) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :---------------------------------------------------------------------------- | :--- | :------------ | +| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 1 | 10 | +| [Kneeling Hamstring Good Morning](https://www.youtube.com/shorts/UzQQX_xQAqE) | 2 | 10 | +| [Pancake](https://www.youtube.com/shorts/FR6UxSMtIU0) | 2 | 30 sec | + +## Week 3 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------------ | :--- | :------------ | +| [Hamstring Choke](https://www.youtube.com/shorts/wF1Afvx_vBg) | 1 | 10 | +| [Single Leg RDL](https://www.youtube.com/shorts/x4RnuKdfZyE) | 2 | 10 | +| [Flat Back Hamstring Stretch](https://www.youtube.com/shorts/do-zYnrF9kc) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :---------------------------------------------------------------------------- | :--- | :------------ | +| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 1 | 10 | +| [Kneeling Hamstring Good Morning](https://www.youtube.com/shorts/UzQQX_xQAqE) | 2 | 10 | +| [Pancake](https://www.youtube.com/shorts/FR6UxSMtIU0) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :----------------------------------------------------------------- | :--- | :------------ | +| [Crossbody leg Swings](https://www.youtube.com/shorts/o-S8aa98B38) | 1 | 10 | +| [Standing Pancake](https://www.youtube.com/shorts/loOpwF1fkFc) | 2 | 30 sec | +| [Hurdler Stretch](https://www.youtube.com/shorts/phSQ4UU7xFY) | 2 | 30 sec | + +## Week 4 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Standing Pancake SHift](https://www.youtube.com/shorts/GSSqD4tk9tM) | 1 | 10 | +| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 10 | +| [Sit and Reach Hold](https://www.youtube.com/shorts/aIZ0s7bX430) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :----------------------------------------------------------------- | :--- | :------------ | +| [Crossbody leg Swings](https://www.youtube.com/shorts/o-S8aa98B38) | 1 | 10 | +| [Standing Pancake](https://www.youtube.com/shorts/loOpwF1fkFc) | 2 | 30 sec | +| [Hurdler Stretch](https://www.youtube.com/shorts/phSQ4UU7xFY) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Standing Pancake SHift](https://www.youtube.com/shorts/GSSqD4tk9tM) | 1 | 10 | +| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 10 | +| [Sit and Reach Hold](https://www.youtube.com/shorts/aIZ0s7bX430) | 2 | 30 sec | diff --git a/docs/self-care/exercise/programs/spine-flexibility.md b/docs/self-care/exercise/programs/spine-flexibility.md new file mode 100644 index 0000000..284d640 --- /dev/null +++ b/docs/self-care/exercise/programs/spine-flexibility.md @@ -0,0 +1,126 @@ +# Flexy Series: Spine Flexibility + +Source: https://movementbydavid.com/spinal-ebook/ + +## Warmup + +| Exercise | Sets | Reps | +| :------------- | :--- | :------------------- | +| Cherry pickers | 1 | 30 | +| Hipsters | 1 | 10 in each direction | + +## Week 1 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :--------------------------------------------------------------------- | :--- | :------------ | +| [Cat Cow](https://www.youtube.com/shorts/KB12DLp7Zzg) | 2 | 10 | +| [Seated Active Twist Hold](https://www.youtube.com/shorts/1klRhyZgfR8) | 2 | 30 sec | +| [Lat Stretch](https://www.youtube.com/shorts/aEsDSFGQuiQ) | 2 | 30 sec | +| [Seated Pike](https://www.youtube.com/shorts/4cTUAGcaEME) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Lateral Stretch](https://www.youtube.com/shorts/oaJW9YfvlJU) | 2 | 30 sec | +| [Side Plank Lifts](https://www.youtube.com/shorts/TIqjzdNxJnE) | 2 | 10 | +| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec | +| [Seal Pose](https://www.youtube.com/shorts/zYu-tkxbl-4) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :--------------------------------------------------------------------- | :--- | :------------ | +| [Cat Cow](https://www.youtube.com/shorts/KB12DLp7Zzg) | 2 | 10 | +| [Seated Active Twist Hold](https://www.youtube.com/shorts/1klRhyZgfR8) | 2 | 30 sec | +| [Lat Stretch](https://www.youtube.com/shorts/aEsDSFGQuiQ) | 2 | 30 sec | +| [Seated Pike](https://www.youtube.com/shorts/4cTUAGcaEME) | 2 | 30 sec | + +## Week 2 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Lateral Stretch](https://www.youtube.com/shorts/oaJW9YfvlJU) | 2 | 30 sec | +| [Side Plank Lifts](https://www.youtube.com/shorts/TIqjzdNxJnE) | 2 | 10 | +| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec | +| [Seal Pose](https://www.youtube.com/shorts/zYu-tkxbl-4) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :---------------------------------------------------------------------- | :--- | :------------ | +| [Wall Angels](https://www.youtube.com/shorts/wqvJK7xB49g) | 2 | 10 | +| [Roll Down](https://www.youtube.com/shorts/9oqEoV6fom8) | 2 | 10 | +| [Wall Extension](https://www.youtube.com/shorts/fbTNo8t8S6U) | 2 | 30 sec | +| [Seated Passive Twist Hold](https://www.youtube.com/shorts/WUJbKynKw58) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Cobra Push-ups](https://www.youtube.com/shorts/NeAWTP5DM10) | 2 | 10 | +| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 2 | 10 | +| [Lunging Side Bend](https://www.youtube.com/shorts/ilEpT3LUcec) | 2 | 10 each Side | +| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec | + +## Week 3 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :---------------------------------------------------------------------- | :--- | :------------ | +| [Wall Angels](https://www.youtube.com/shorts/wqvJK7xB49g) | 2 | 10 | +| [Roll Down](https://www.youtube.com/shorts/9oqEoV6fom8) | 2 | 10 | +| [Wall Extension](https://www.youtube.com/shorts/fbTNo8t8S6U) | 2 | 30 sec | +| [Seated Passive Twist Hold](https://www.youtube.com/shorts/WUJbKynKw58) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :------------------------------------------------------------------- | :--- | :------------ | +| [Cobra Push-ups](https://www.youtube.com/shorts/NeAWTP5DM10) | 2 | 10 | +| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 2 | 10 | +| [Lunging Side Bend](https://www.youtube.com/shorts/ilEpT3LUcec) | 2 | 10 each side | +| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :----------------------------------------------------------------- | :--- | :------------ | +| [Basic Back Extension](https://www.youtube.com/shorts/PQOjP7AG2lo) | 2 | 10 | +| [Hollow Hold](https://www.youtube.com/shorts/J7xL8BTUyQQ) | 2 | 30 sec | +| [Cat](https://www.youtube.com/shorts/cW1LHktgY28) | 2 | 30 sec | +| [Cow](https://www.youtube.com/shorts/xs6CzasvPlA) | 2 | 30 sec | + +## Week 4 + +### Day 1 + +| Exercise | Sets | Reps/Duration | +| :--------------------------------------------------------------------------------- | :--- | :------------ | +| [Seated Roll Downs](https://www.youtube.com/shorts/MDGKhCIB6pw) | 2 | 10 each side | +| [Wall Backbend Walkdown](https://www.youtube.com/shorts/XhJZYOWzbf8?feature=share) | 2 | 10 | +| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 15 | +| [Bridge Hold](https://www.youtube.com/shorts/tIEPV9-U6RY) | 2 | 30 sec | + +### Day 2 + +| Exercise | Sets | Reps/Duration | +| :----------------------------------------------------------------- | :--- | :------------ | +| [Basic Back Extension](https://www.youtube.com/shorts/PQOjP7AG2lo) | 2 | 10 | +| [Hollow Hold](https://www.youtube.com/shorts/J7xL8BTUyQQ) | 2 | 30 sec | +| [Cat](https://www.youtube.com/shorts/cW1LHktgY28) | 2 | 30 sec | +| [Cow](https://www.youtube.com/shorts/xs6CzasvPlA) | 2 | 30 sec | + +### Day 3 + +| Exercise | Sets | Reps/Duration | +| :--------------------------------------------------------------------------------- | :--- | :------------ | +| [Seated Roll Downs](https://www.youtube.com/shorts/MDGKhCIB6pw) | 2 | 10 each side | +| [Wall Backbend Walkdown](https://www.youtube.com/shorts/XhJZYOWzbf8?feature=share) | 2 | 10 | +| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 15 | +| [Bridge Hold](https://www.youtube.com/shorts/tIEPV9-U6RY) | 2 | 30 sec |