GMB(Graphical Model Builder) SiemensFull description
Full description
Front PageFull description
front playsheet for C-Tech: Aeon World, an Apocalypse World reskin of Cthulhutech. Beta version.Full description
Under front schemes.
For horn lovers
mobility exercisesDescrição completa
David BerglasDescription complète
FOCUSED FLEXIBILITY FRONT SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations
1. Get into the stretch 2. Do a short hold for 10 to 20 seconds
2. Hamstring Variations Day 1
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
4. Kneeling Lunge B 5. Camel 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
3. Kneeling Lunge A
Day 2
2. Hamstring Variations 3. Kneeling Lunge A 4. Kneeling Lunge B
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute)
5. Camel
7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
2. Hamstring Variations
1. Supine Hip Rotations
Day 3
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Camel
Notes/Rating
FOCUSED FLEXIBILITY FRONT SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations
1. Get into the stretch 2. Do a short hold for 10 to 20 seconds
2. Hamstring Variations Day 4
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
4. Kneeling Lunge B 5. Camel 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
3. Kneeling Lunge A
Day 5
2. Hamstring Variations 3. Kneeling Lunge A 4. Kneeling Lunge B
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute)
5. Camel
7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
2. Hamstring Variations
1. Supine Hip Rotations
Day 6
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Camel
Notes/Rating
FOCUSED FLEXIBILITY FRONT SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations
1. Get into the stretch 2. Do a short hold for 10 to 20 seconds
2. Hamstring Variations Day 7
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
4. Kneeling Lunge B 5. Camel 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
3. Kneeling Lunge A
Day 8
2. Hamstring Variations 3. Kneeling Lunge A 4. Kneeling Lunge B
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute)
5. Camel
7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
2. Hamstring Variations
1. Supine Hip Rotations
Day 9
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Camel
Notes/Rating
FOCUSED FLEXIBILITY FRONT SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations
1. Get into the stretch 2. Do a short hold for 10 to 20 seconds
2. Hamstring Variations Day 10
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
4. Kneeling Lunge B 5. Camel 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
3. Kneeling Lunge A
Day 11
2. Hamstring Variations 3. Kneeling Lunge A 4. Kneeling Lunge B
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute)
5. Camel
7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
2. Hamstring Variations
1. Supine Hip Rotations
Day 12
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Camel
Notes/Rating
FOCUSED FLEXIBILITY FRONT SPLITS ROUTINE
FF Protocol
Day
1. Get into the stretch
1. Supine Hip Rotations
2. Do a short hold for 10 to 20 seconds 3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
Stretches (Do all listed per session)
2. Hamstring Variations Day 13
3. Kneeling Lunge A
4. Then do another short hold for 10 to 20 seconds
4. Kneeling Lunge B
5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
5. Camel
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute) 7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
1. Supine Hip Rotations 2. Hamstring Variations Day 14
