Oasis Training

✨ Hip Reset Series

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✨ Forward (Control)
• 8–10 reps
• 2–3 sets

→ slow forward & back
→ torso upright
→ no lower back arch

**Focus:** control + stability

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✨ Open (Mobility)
• 8–10 reps
• 2–3 sets

→ shift hips back & forward
→ **push through your heel to come back**
→ chest tall
→ foot grounded

**Focus:** inner thigh + control

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✨ Seated (Length & Control)
• 6–8 reps or 20–30 sec hold
• 2–3 sets

→ stay tall
→ gentle lean into hip
→ active stretch

**Focus:** length + control

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✨ Tempo
slow & controlled

✨ Rest
30–45 sec

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Move with intention.
Build strength through control.

Posture Reset – Upper Back

Many of us spend hours sitting, looking at screens, or training the muscles we see in the mirror.
But the muscles that keep us **upright and stable** often get neglected.

This simple **upper back activation routine** helps improve posture and support healthy shoulder movement.

**1. Prone Back Extension**
Hands behind the head. Gently lift the chest while keeping the neck neutral.
Activates the spinal extensors and upper back muscles.
**10–12 repetitions**

**2. Prone Y Raise**
Arms in a Y position, head stays on the floor. Lift the arms slightly and draw the shoulder blades down.
Targets the lower traps and improves scapular stability.
**10–12 repetitions**

**3. Prone Pull-Down**
Arms reach forward, then pull the elbows toward the torso while lifting the chest slightly.
Strengthens the upper back and improves shoulder blade control.
**10–12 repetitions**

Repeat **2–3 rounds** with slow, controlled movement.

Small movements. Big impact.

Save this routine for your next mobility

Shoulder Mobility Routine 💪

Healthy shoulders need movement, control, and repetition.
These exercises help improve mobility, activate the rotator cuff, and support better posture.

Exercises in this routine:

1️⃣ Kneeling Shoulder Circles
Move the arms in large controlled circles to improve shoulder and scapular mobility.

2️⃣ Alternating 90° Shoulder External Rotation
Keep the elbows at shoulder height and rotate from the shoulder, not the wrists.

3️⃣ Overhead Shoulder Mobility Rotation
Hold the elbow overhead and gently move through the range to open the shoulders and stretch the triceps and lats.

We train you in the gym to help you perform in your sport! Great paddlers try it out!

Heart + Mind Month ✅
Short intervals. Strong posture. Calm power.
Want in? Submit any weekly challenge row/skip/push-ups and watch yourself level up!
Join Here: www.oasistraining.ca/leaderboard

February Heart + Mind Challenges - Day 2! Friendly competition is heating up…but the real magic is doing this together.
Push • Breathe • Laugh • Repeat!

Get ready to log your PB for the week! Come beat it tomorrow! 👌

Consistency builds strong hearts - and even stronger humans!

February Challenges are live ✅
4 moves. Simple tracking. Real progress.
Pick one to focus on this week - or rotate them.

Want the LEADERBOARD link? Comment “FEB” or DM me.

Proud to belong. 💚