Nicholas Sutton Correctives – BARWIS Anywhere

ARS CORRECTIVES

Please perform the following exercises 2 days per week.

Ankle

RIGHT: 2 sets x 10 reps Plantar Flexion (Gastrocnemius)
LEFT: 1 set x 10 reps Eversion
LEFT: 2 sets x 10 reps Bent Knee Plantar Flexion (Soleus)

Hips, Pelvis & Glutes

LEFT: 3 sets x 10 reps 45/45 External Rotations ABDuction
LEFT: 2 sets x 10 reps 90/90 Internal Hip Rotations (External at Foot)
LEFT: 1 set x 10 reps Straight Leg ADduction
LEFT: 1 set x 10 reps Straight Leg ABduction
LEFT: 3 sets x 10 reps Reverse Hyper – Straight
LEFT: 1 set x 10 reps Reverse Hyper – Angled

Core & Lumber

RIGHT: 1 set x 10 reps Ab Flexion with Rotation
RIGHT: 2 sets x 10 reps Lateral Trunk Flexion

Neck

LEFT: 2 x 10 reps Lateral Flexion
LEFT: 2 x 10 reps Extension Rotation

Shoulders

LEFT: 2 sets x 10 reps Internal Rotation @ 0° Abduction
RIGHT: 2 sets x 10 reps External Rotation @ 0° Abduction
LEFT: 2 sets x 10 reps Internal Rotation @ 90° Abduction
LEFT: 1 set x 10 reps External Rotation @ 90° Abduction
RIGHT: 3 sets x 10 reps External Rotation @ 90° Flexion
LEFT: 2 sets x 10 reps Extension + Adduction (Diagonal Extension)
LEFT: 1 set x 10 reps Flexion (Anterior Deltoid): Palm Up
LEFT: 1 set x 10 reps Extension (Straight Arm Row): Palm Up
RIGHT: 1 set x 10 reps Flexion (Anterior Deltoid): Palm Down
LEFT: 1 set x 10 reps Extension (Straight Arm Row): Palm Down
RIGHT: 1 set x 10 reps Flexion (Anterior Deltoid): Thumb Up
RIGHT: 2 sets x 10 reps Extension (Straight Arm Row): Thumb Up
RIGHT: 1 set x 10 reps Extension (Straight Arm Row): Thumb Down
RIGHT: 3 sets x 10 reps ABduction – (Middle Deltoid): Palm Up
RIGHT: 2 sets x 10 reps ADduction – (Pectoral/Lat): Palm Up
LEFT: 1 set x 10 reps ABduction – (Middle Deltoid): Palm Down
RIGHT: 1 set x 10 reps ABduction – (Middle Deltoid): Thumb Up
RIGHT: 2 sets x 10 reps ABduction – (Middle Deltoid): Thumb Down
LEFT: 2 sets x 10 reps ADduction – (Pectoral/Lat): Thumb Down
LEFT: 1 set x 10 reps Horizontal ABduction – (Posterior Deltoid): Palm Up
LEFT: 3 sets x 10 reps Horizontal ADduction – (Pectoral): Palm Up
LEFT: 3 sets x 10 reps Horizontal ABduction – (Posterior Deltoid): Palm Down
LEFT: 3 sets x 10 reps Horizontal ADduction – (Pectoral): Palm Down
RIGHT: 2 sets x 10 reps Horizontal ABduction – (Posterior Deltoid): Thumb Up
RIGHT: 3 sets x 10 reps Horizontal ADduction – (Pectoral): Thumb Up
LEFT: 2 sets x 10 reps Horizontal ABduction – (Posterior Deltoid): Thumb Down
RIGHT: 1 set x 10 reps Horizontal ADduction – (Pectoral): Thumb Down