Asaeli Tikoirotuma

Resources

  • Hip lock
  • Knee rehab/prehab

Fijian Tabata Options

Discuss with JP or Marshy which ones you should do and how often.
Also discuss when you can fit them into your club’s training week.

Type 1 - Mobility

no equipment

Very simple, good for tekivu vinaka. No equipment needed.

Type 1 - Mobility

elastic band and pushup handles

This uses elastic band and pushup handles.

But you can do it with no equipment, just use a towell instead of band.

Type 2 Hip Lock & Trunk Integrity

This one combine core strength and hip locks.

You need an elastic band attached low to a pole.

If you have an aquabag then use it. If you dont, just replace the aquabag part with extra band pullbacks.

Type 2 Hip lock and Trunk Integrity

no equipment

You can do this one ANYWHERE.

Type 3 Dynamic System

no equipment

Type 3 are  a bit harder! The first time you do it, just do it with control.

As you get fitter, make it more explosive.

JP Explaining Fijian Tabatas - Why we do them.

Just a simple explanation of the Fijian Tabatas.

Knee prehab work

Discuss with JP or Marshy which ones you should do and how often.

Knee Prehab Single Leg Squat Low Box

Knee Prehab Spanish Squat

Knee Prehab Rear loaded split squat

box tap co-contractions at the knee

step off aquabag twists

step down heilos

Hip-Lock Resources

Level 1

Discuss with JP or Marshy which ones you should do and how often.

Wall slide hip lock

Stay vertical

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Standing Plate Push Hip Lock

On plate – use mirror

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Standing Hip Lock - Switching

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

Level 2

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Wall slide hip lock

From hip hinge

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Wall Slide Hip Lock

Banded resistance

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Lateral Wall Slide Hip Lock

Jerry step

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

Lateral Wall Slide Hip Lock

Jerry Step - better demonstration!!

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Tap to Wall Slide Hip Lock

From 20kg plate

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Wall slide hip lock

Stay vertical

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Standing Plate Push Hip Lock

On plate – use mirror

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Standing Hip Lock - Switching

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

Wall slide hip lock

Stay vertical

Variations

-Off heel or allow plantar ext
-Hold DB variation or punch elbow thru

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

Standing Plate Push Hip Lock

On plate – use mirror

Variations

Dumbells or plate (5-10kg)

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
4-6 reps

Standing Hip Lock - Switching

Variations

Overhead options

Coaching points

-Make sure you hold the hip lock for at least a second before stepping down.
-Use mirror.

Volume

2-3 sets
6-8 reps

Core Strength Resources

Level 1

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Hanging Abs

Alternate knee to elbow

Variations

Slight bend in elbows, then use core only, not arms.

Coaching points

-Use from heel if you have calf soreness.
-Make sure you hold at top. And get the inside hip closest to the wall HIGHER than the outside hip.

Volume

2-3 sets
4-8 reps

Hanging Abs

Tuck Chin

Coaching points

-This is a combo.
-It works core strength and ab strength at the same time.

Volume

2-3 sets
4-8 reps

Standing Landmine Rotation

From Square Stance (barbell only)

Coaching points

-Same side reps, then change hand position for other side.
-Top hand same as side working.
-Feel smooth transfer of force from foot to bar.

Volume

2-3 sets
4-6 reps

Ab Rollouts

Stay vertical

Variations

Use a hand roller or use a barbell.

Coaching points

Keep the movement out and back slow and controlled.

Volume

2 sets
5-10 reps

Sugimotos

Coaching points

Stay Long. Hand as high as possible and foot as low as possible. Then switch as fast as possible.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

SL Plate Snatch to HL

Variations

Can use single arm hold, or dumbbell.

Coaching points

-Keep it Simple.
-Find a comfortable start spot.
-Get plate to top as fast as possible.
-Hold the hip lock and plate as high as you can for a second or two.

Volume

2-3 sets
4-6 reps

Level 2

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Hanging Abs

Straight Legs – Toes to Hands

Coaching points

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.

Volume

2 sets
4-8 reps

Dead Fish Rolls

Variations

Work with a partner – ball pass in between each rep.

Coaching points

The elbows and knees MUST NOT touch the ground. So be FAST on the roll.

Volume

2-3 sets
4-8 way

Level 3

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Hanging Abs

Diagonal toe to hand

Coaching points

Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core. Make a strong 45degree shape with the path of the feet.

Volume

Hanging Abs

Continuous Sprinter

Coaching points

Keep a BIG split between legs and continuously switch.

Volume

2 sets
8-20sec

Hanging Abs

Sprinter Switches

Coaching points

Keep a BIG split between legs and hold before switching.

Volume

2 sets
5-15 reps total

BB Rollouts

From Feet (push and chase)

Coaching points

Keep movement slow and controlled. Push bar out to your limit then chase feet up. Repeat.

Volume

2-3 sets
4-6 pushes