SEQUENCES FUNDAMENTALS
CALF SEQUENCE
30 sec squatted seiza
150 reps calf raises
150 reps outward calf raises
150 reps inwards calf raises
30 sec kneeling achilles stretch
15 bounces + 30 sec hold calf stretch
Weekly shoulders
10 reps Dip shrugs
10 reps Inverted hang shrugs
10 reps Scap Shrugs
10 reps Dumbbell front raises
10 reps Dumbbell 45º raises
10 reps Bent over lateral raises
5 reps Arm circles isolation
10 reps cuban presses
10 reps Maltese presses
5 reps Arm circles
Elbow sequence
10 reps 90º Elbow rotate
10 reps Locked elbow up/ down
10 reps Locked elbow up/ down pipe behind
10 reps Straight arm rotate
Other side
10 reps 90º Elbow rotate
10 reps Locked elbow up/ down
10 reps Locked elbow up/ down pipe behind
10 reps Straight arm rotate
Other side
10 reps Locked elbow asymmetric
10 reps Locked elbow asymmetric pipe behind
10 reps Straight arm rotate asymmetric
Other side
10 reps Locked elbow asymmetric
10 reps Locked elbow asymmetric pipe behind
10 reps Straight arm rotate asymmetric
Wrist sequence
10 bounces Supine wrist flexor stretch
10 bounces pronated wrist extensor stretch
10 bounces pronated wrist flexor stretch
10 bounces dorsal wrist stretch
10 reps dorsal push-up
10 reps wrist push-up
10 reps first knuckle push up
10 reps fingertip push up
10 reps fingertip hop
Core sequence
15 reps Leg lowers
15 reps Crunches
15 reps Oblique killers
15 reps Side plank elbow touches
15 sec Front plank
15 reps Crunches