The Gaelic4Mothers&Others Injury Prevention Series is to assist women who are starting or already playing G4M&O to Prepare to Play and reduce the risk of injury.

There is an introductory video and then 27 exercise videos in total to help you! The full playlist is available on the LGFA YouTube Channel or you can watch below.

 

Thank you to Paul Ginty (Quay Fitness) and the Gaelic4Mothers&Others teams from Enniscrone Kilglass and Castleconnor.

 

Introduction

[youtube]https://www.youtube.com/watch?v=mhbl4_lyTJY&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=1[/youtube]

 

Mobility 1: Hip Flexor Stretch

[youtube]https://www.youtube.com/watch?v=WXycLq0KhG4&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=2[/youtube]

 

Mobility 2: Ankle Mobility

[youtube]https://www.youtube.com/watch?v=JP9fdnb03WU&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=3[/youtube]

 

Mobility 3: Wall Calf Stretch

[youtube]https://www.youtube.com/watch?v=EM7PAwpzhfI&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=4[/youtube]

 

Mobility 4: Knee and Hip Roll

[youtube]https://www.youtube.com/watch?v=C4IX3mxo4TE&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=5[/youtube]

 

Mobility 5: Tall Standing T Spine Opening

[youtube]http://www.youtube.com/watch?v=7xcf9q74lPY&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=6[/youtube]

 

Mobility 6: Cat Camel (T Spine)

[youtube]https://www.youtube.com/watch?v=U7b8OOwcqqk&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=7[/youtube]

 

Mobility 7: Diagonal Lat Stretch

[youtube]https://www.youtube.com/watch?v=vBObypVeX_E&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=8[/youtube]

 

Mobility 8: Front Hand Walk – Inchworm

[youtube]https://www.youtube.com/watch?v=GvxglJ104qU&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=9[/youtube]

 

Mobility 9: Tall Plank Groiners with T Spine Opening

[youtube]https://www.youtube.com/watch?v=-m9pecKkT4I&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=10[/youtube]

 

Mobility 10: Frog Stretch

[youtube]https://www.youtube.com/watch?v=nLBQVp4Pilk&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=11[/youtube]

 

Mobility 11: Cook Hip Lift

[youtube]https://www.youtube.com/watch?v=l4Z7ePlDBaM&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=12[/youtube]

 

Mobility 12: Hamstring Curls

[youtube]https://www.youtube.com/watch?v=2bL-0fDR_W4&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=13[/youtube]

 

Landing Mechanics 1: Bi Lateral Hops

[youtube]https://www.youtube.com/watch?v=1FKIqgLXT64&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=14[/youtube]

 

Landing Mechanics 2: Alternating Hops

[youtube]https://www.youtube.com/watch?v=hmkCE_G27oU&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=15[/youtube]

 

Home Strength 1: Reverse Lunge With Lateral Reach

[youtube]https://www.youtube.com/watch?v=f4Y1xAPHcBQ&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=16[/youtube]

 

Home Strength 2: Mini Band Lateral Sidestep

[youtube]https://www.youtube.com/watch?v=kWBOc_rK6Is&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=17[/youtube]

 

Home Strength 3: Mini Bank Kick Backs

[youtube]https://www.youtube.com/watch?v=In8KXPR2AEI&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=18[/youtube]

 

Home Strength 4: Bilateral Bridge

[youtube]https://www.youtube.com/watch?v=XrXNfNQAWbU&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=19[/youtube]

 

Home Strength 5: Single Leg Bridge

[youtube]https://www.youtube.com/watch?v=4mXvu_zhKxs&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=20[/youtube]

 

Home Strength 6: Superwoman

[youtube]https://www.youtube.com/watch?v=ShBofFiW04M&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=21[/youtube]

 

Home Strength 7: Sideplank

[youtube]https://www.youtube.com/watch?v=bAgHllHcKJw&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=22[/youtube]

 

Home Strength 8: Bear Crawl

[youtube]https://www.youtube.com/watch?v=xfgqUR6VmDE&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=23[/youtube]

 

Home Strength 9: Alternating Straight Leg Lowering

[youtube]https://www.youtube.com/watch?v=7jh5_DArgbY&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=24[/youtube]

 

Home Strength 10: Wall Dead Bugs

[youtube]https://www.youtube.com/watch?v=x5LtZ_bLpis&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=25[/youtube]

 

Home Strength 11: Oxy Squats

[youtube]https://www.youtube.com/watch?v=7ziRr3l1vxA&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=26[/youtube]

 

Home Strength 12: Ball Woodchops

[youtube]https://www.youtube.com/watch?v=xpUQCTaE9NM&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=27[/youtube]

 

Home Strength 13: Push Ups

[youtube]https://www.youtube.com/watch?v=koGZikZbc0Y&list=PLaRae0nf71-0fOkboDD1G528v0jXAp3pA&index=28[/youtube]

 

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