PERSONAL TRAINING PROGRAM | LEE JEAN

MAY 2022

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

  1. Joints Warm Up (5x/5 deep breaths)
    – Cow & Cat
    – Spine Rotation
    – Side Bends
  2. 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*
  3. 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
  4. Counter Stretch 1 (1.5 min)
    -Seated eagle legs (R&L)
  5. Counter Stretch 2 (3 min)
    -Seated forward fold
MARCH & APRIL 2022

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

  1. Joints Warm Up (4x / 5 breaths)
    – Cow & Cat
    – Spine Rotation
    – Side Bends
    – All Four Leg Raise (Back & Side)
    – Butterfly
  2. Movement 1 (15X 3 sets): Make sure supporting leg not moving too much
    -Standing hips abduction & adduction
    -Leg raises (side)
  3. Movement 2 (10X 2sets): Focus on muscle engagement, reduce momentum
    -Fan kick (Abduction & adduction)
  4. Movement 3 (10X 2 sets)
    -Raised leg lift
  5. Static Stretch 1 (30 secs x 3 sets)
    -Open splits with hold (hand supporting, butt off the ground)
  6. Static Stretch 2 (3 min)
    -Frog pose
  7. Counter Stretch 1 (1.5 min)
    -Seated eagle legs (R&L)
  8. Counter Stretch 2 (3 min)
    -Seated forward fold