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Claud Serjeant
Rehabilitation & Movement Therapy | Hormones & Diagnostics
Stem Cell Therapy & Age Reversal
Private VIP Polo warm-up
Complete in Sequence left to right
TVA Activation - 15 secs
Stand with good posture & quickly inhale & exhale recruiting the deep abdominal wall. Inhalation should expand the belly.
Four Point FP Reach - 12 reps
On the hands & toes with a neutral spine. Draw the belly button inwards & reach lateral right then left as far as possible.
Quadruped Rocking - 20 reps
On all fours with the hands under the shoulders & the knees under the hips. Maintain a neutral spine & rock forwards & backwards. When rocking backwards pull back with the hands.
Contralateral TP SP Reach - 12 reps
Reach right with the left arm while simultaneously reaching backwards with the right arm.
TP Hips - 16 reps
Draw the belly button inwards. Drive the hips into rotation
FP Reaches - 16 reps
Stand with good posture & have the hands at chest height. Drive the hips laterally while reaching contra-laterally.
FP Quadruped Rocking & Reach - 12 reps
On the hands & toes with a neutral spine. Draw the belly button inwards & with one arm reach across the fixed arm
Four Point FP Raise - 16 reps
On all fours with the knees off the floor. Draw the belly button inwards. Start the exercise by raising the one arm & the same leg
Anterior & Posterior Reaches - 12 reps
Reach forwards towards the floor while simultaneously reaching posteriorly at around 45º with the other arm
FP Hips - 16 reps
Draw the belly button inwards. Drive the hips left to right
Functional Shot Gun - 20 reps
Squeeze the arm while driving the hips forwards & backwards.
Anterior Posterior Rock & Reach - 12 reps
Draw the belly button inwards. Start by driving the hips backwards & reach behind you & raise the forefeet. Now drive the hips forwards & reach backwards over head & come onto the toes.
Bent Over TP & SP Reaches - 12 reps
Bend forwards & reach with one arm in the transverse plane with the other arm reaching overhead in the frontal plane.
Partnership Medial Hamstring / Adductors - 12 reps
Have your partner hold your foot out to the side (toes up) while you drive the hips forwards & backwards with a neutral spine.
Deep Squat & Calf Raise With Mallet - 10 reps
Hold the mallet & stand with the feet shoulder width apart. Draw the belly button inwards. Squat deeply & drive upwards onto the toes.
Lunge & MB Toss & Catch - 12 reps
Stand with good posture. Draw the belly button inwards. Lunge forwards with the left leg while simultaneously throwing the MB vertically & in front. Catch the MB with the opposite hand & throw the MB vertically & lunge again.
Explosive Vertical Reaches - 12 reps
Stand with good posture with your hands by your side. Draw the belly button inwards & explosive raise the arm vertically & back to the start position. Alternate arms.
RIXX / LIXX Trunk Rotation - 16 reps
Stand with both feet pointing inwards. Draw the belly button inwards. Rotate the trunk & reach posteriorly
Mini MB Catches - 20 reps
Have the arm around 90º. Draw the belly button inwards. Rotate the arm upwards & release the MB then catch it upon its decent. Move the arm in various positions towards the body & away from the body.
Mini Lunges & Ankle Height Reach - 12 reps
Lunge forwards & simultaneously reach forward & down towards the ankle.
Explosive External Reaches - 12 reps
Stand with good posture with your hands by your side. Draw the belly button inwards & explosive raise the arm laterally then back to the start position. Alternate arms.
Explosive Internal Reaches - 12 reps
Stand with good posture with your hands by your side. Draw the belly button inwards & explosive raise the arm laterally then back to the start position. Alternate arms.
Mini Triangular Jumps - 12 reps
Draw the belly button inwards. Jump in a small triangular pattern
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