PERSONAL TRAINING PROGRAM | LEE JEAN
Date: 4/5/2022 (5.15pm)
Goal: To increase ROM of hips external rotation | Progression from previous program
Measurements:
Day 1 (4/5/2022) Post-stretch: 163 cm
Frequency of Training: 4x/week
Program
- Joints Warm Up (5x/5 deep breaths)
– Cow & Cat
– Spine Rotation
– Side Bends - Set 1 (Every movement 15x) (Reduce or stop when there’s discomfort)
1) Wipers
2) Butterfly
3) Seated Windmills (R&L)
4) Supine Windmills (R&L)
*Repeat One more set* - Set 2 (Isometric Hold 3 mins) (Stop when there’s discomfort)
1) Head to knee Pose (R&L)
2) Seated open splits
3) Supine open splits
4) Front Splits (R&L)
5) Standing entrance for open splits (break to three sets)
6) Double pigeons - Counter Stretch 1 (1.5 min)
-Seated eagle legs (R&L) - Counter Stretch 2 (3 min)
-Seated forward fold
Date: 9/3/2022 (9.15pm), 23/3/2022 (9.15pm: Review & Measurement)
Goal: To increase ROM of hips external rotation
Measurements:
Day 1 (9/3/2022):
160.5cm (Open Split: Heel to heel), 34.5cm (First Position: Big toe to Big Toe)
Day 2 (10/3/2022):
Morning 153cm (Open Split: Heel to heel)
Day 3 (17/3/2022):
161cm (Open Split: Heel to heel)
Day 4 (23/3/2022):
161cm (Open Split: Heel to heel), Good improvement in butterfly pose
Day 5 (30/3/2022):
165cm (Open Split: Heel to heel), Good improvement in butterfly pose
Day 6 (6/4/2022):
160cm (Open Split: Heel to heel), Home Measurement
Day 7 (28/4/2022):
162cm (Open Split: Heel to heel), Home Measurement
Frequency of Training: 4x/week
Additional note: Increase protein intake
Program
- Joints Warm Up (4x / 5 breaths)
– Cow & Cat
– Spine Rotation
– Side Bends
– All Four Leg Raise (Back & Side)
– Butterfly - Movement 1 (15X 3 sets): Make sure supporting leg not moving too much
-Standing hips abduction & adduction
-Leg raises (side) - Movement 2 (10X 2sets): Focus on muscle engagement, reduce momentum
-Fan kick (Abduction & adduction) - Movement 3 (10X 2 sets)
-Raised leg lift - Static Stretch 1 (30 secs x 3 sets)
-Open splits with hold (hand supporting, butt off the ground) - Static Stretch 2 (3 min)
-Frog pose - Counter Stretch 1 (1.5 min)
-Seated eagle legs (R&L) - Counter Stretch 2 (3 min)
-Seated forward fold
