EILINEN tai LEPO tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

OHS & FRONT RACK MOBILITY kesto n. 30-45min

Peruslämpöä 5-10min (soutu, pyöräily, kelkka)

1. 12-15x UPPER BACK, NECK & CHEST MOBILIZATION / MASSAGE
   *kevyt rullailu / pallo hieronta (kirein kohta)

2. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

3. 12 KNEELING THORACIC ROTATION (kontallaan - video)

4. 12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER (video) *adductors & deep chest

5. 40sec DIAGONAL CHILD POSE (video)

6. 12 LAT STRETCH in CHILD's POSE (video (2:10))*joustoilla

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ACTIVATION

1. 10 PLANK HAND SHIFT, banded (video)

2. 15 BACK EXTENSION with miniband OH PRESS

3. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

4. 8 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa (video)

5. 15 HALF KNEELING LANDMINE PRESS (video)

6. 8 1-ARM FRONT RACK ELBOW ROTATION

7. 20 SEATED or STANDING BANDED ROW (video)

8. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

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COMBINATION

1. 12 WEIGHTED DEADBUG (video)

2. 12 FLOOR SEATED PRESS *kevyt tanko

3. 12 GOOD MORNING with plate (video)

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LIIKKEIDEN VIDEOT:

1. KNEELING THORACIC ROTATION kontallaan

1. HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

1. 40sec DIAGONAL CHILD POSE

1. LAT STRETCH in CHILD's POSE*joustoilla (2:10)

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ACTIVATION

1. PLANK HAND SHIFT

1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly

1. 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa

1. HALF KNEELING LANDMINE PRESS

1. SEATED or STANDING BANDED ROW

1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen

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COMBINATION

1. WEIGHTED DEADBUG

1. GOOD MORNING with plate