Workout Shayamal Physio Routine Exercise sets and reps Shyamal

1.       External/Internal rotation (lock shoulder) 2 x 15 reps each side

2.       Pull and rotate up 2 x 15 each side

3.       Wood chop (core engaged) 2 x 15 each side

4.       Squat and row (squat to row, cable) 3 x 12 each side

5.       Bulgarian Lunges (one foot on bench) 3 x 10 each side

6.       Squat and Shoulder Press 3 x 12

7.       Fury Row (push up and row) 2 x 12

8.       Fury Row + Legs (Bench – legs underneath body) 2 x 12

9.       Russian Rotation 2 x 20

10.   Side Lunges (build up) 2 x 20

11.   Upright Clean 2 x 12

12.   Single Arm Lifts 2 x 10

13.   Leg Band Combo (running, bridge, bridge+leg tucks, mountain climber)

physio routine shayamal vallabhjee physiotherapy back exercises rehabilitation shyamal

 

core activation (6 step) 2 x 10 (lift leg - bent knee, lift other leg, extend one leg, extend other leg while bringing the previous leg back, bring other leg also back, put down on floor)

2. pelvic bridge (double leg) 3 x 10

3. single leg pelvic bridge 2 x 10 each side

4. lie face up and rotate on leg outwards 2 x 10 each side

5. glute ex (combo) - side lying

up x 10, forward x 10, backward x 10, up x 10, hold 10 secs (3 sets)

6. face down - single arm forward raise 2 x 10 each

7. alternate arm plus leg 3 x 10 each

8. hyper extension 3 x 12

9. on all fours - butt kicks (knee bent) 3 x 12 each side

10. on all fours - side lifts 3 x 12 each side (brace against wall to stop hip moving)

11. mountain pose x 5

Shayamal Exercise Routine

Routine for fitness by Shyamal

Do any 6 exercises