Notes for Soft Tissue Mobility
Foam rolling is a nice way to temporarily increase range of motion, and modulate any aches or pains you may be dealing with. Be gentle. A little pressure goes a long way, don't bruise yourself! Spend ~ :25 seconds per muscles if you're warming-up (up-regulating the nervous system), or :45sec or more if you're promoting recovery (down-regulating). Experiment, have fun, get to know your body!
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Soft Tissue Mobility -- 1 rds |
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1 sets, 00:00:25
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1 |
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00:00:25 |
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Soft Tissue Mobility -- 1 rds |
Foam Roll Piriformis / Gluteus Medius
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Activation or Deactivation of the calf musculature. Roll into the muscle and apply moderate pressure.
Activation: spend ~:25sec on each muscle group. Deactivation: Spend > :45 each muscle group to promote recovery.
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1 sets, 00:00:25
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1 |
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00:00:25 |
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Soft Tissue Mobility -- 1 rds |
Activation or Deactivation of the musculature. Roll into the muscle and apply moderate pressure. Activation: spend ~:25sec on each muscle group. Deactivation: Spend > :45 each muscle group to promote recovery.
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1 sets, 00:00:25,00:00:25
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1 |
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00:00:25,00:00:25 |
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Soft Tissue Mobility -- 1 rds |
Activation or Deactivation of the calf musculature. Roll into the muscle and apply moderate pressure.
Activation: spend ~:25sec on each muscle group. Deactivation: Spend > :45 each muscle group to promote recovery.
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Notes for Joint Mobility
After we've performed soft tissue mobility and have an increase in soft-tissue extensibility, now we can work into the joints a little easier. These joint mobility movements should be through a pain-free range of motion. Don't force any movement, and don't push through any pain. Explore!
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Joint Mobility -- 1 rds |
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1 sets, 8 reps
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1 |
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8 |
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Joint Mobility -- 1 rds |
World's Greatest to Hamstring Stretch
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8 reps each side. Gentle on the hamstring stretch part of this movement, don't force anything.
5x rotation (hand that's closest to the foot), 5x knee extension of the front leg. Don't push through any pain here, just build tension and go back to start.
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1 sets, 8 reps
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1 |
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8 |
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Joint Mobility -- 1 rds |
Windshield Wipers Lumbar Mobility
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8 each side = 16 reps total
exhale and let the knees fall to the side. Should feel a gentle mobilization of the low back.
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1 sets, 00:00:30
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1 |
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00:00:30 |
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Joint Mobility -- 1 rds |
front leg at 90degrees, back leg at 90deg. Lean the chest over the front thigh, feel a stretch in the posterior glute. Rock back/forth, hold the position if you would like. Shoot for ~:45sec total here.
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1 sets, 00:00:30
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1 |
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00:00:30 |
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Joint Mobility -- 1 rds |
Half Kneeling Hip Flexor Stretch
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half kneeling position, squeeze the glute of the back leg and you should feel a stretch in the front of that leg's hip flexor. You can also lunge forward into this position to feel that stretch.
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Notes for Strength Set 1
These exercises are meant to be done in a circuit. Meaning - go from one exercise to the next until the prescribed number or sets is complete. Shoot for a minimum of 3 sets (3 times through the circuit). Eventually, with consistency, try to build up to 4-5 sets.
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Strength Set 1 -- 3 rds |
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3 sets, 00:00:20,00:00:20,00:00:20
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3 |
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Strength Set 1 -- 3 rds |
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Core /
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3 sets, 00:00:30
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3 |
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00:00:30 |
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alternate |
Sit low into this one. Should feel the hips as well as the quads. If you don't have a band, try the side plank variation*
Tempo: quick quick quick
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3 sets, 10 reps
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3 |
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10 |
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Strength Set 1 -- 3 rds |
10 reps each side = 20 reps total
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3 sets, 00:00:45,00:00:45,00:00:45
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3 |
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Strength Set 1 -- 3 rds |
Keep the heels off the floor, rotate side to side. Keep those abs tight!
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Notes for Strength Set 2
These exercises are meant to be done in a circuit. Meaning - go from one exercise to the next until the prescribed number or sets is complete. Shoot for a minimum of 3 sets (3 times through the circuit). Eventually, with consistency, try to build up to 4-5 sets.
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Strength Set 2 -- 3 rds |
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3 sets, 15 reps
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3 |
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15 |
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Strength Set 2 -- 3 rds |
You can add weights to make this more difficult, or add more reps. You should feel a burn by the end of this, if you dont - find ways to make it more challenging!
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3 sets, 20 reps
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3 |
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20 |
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Strength Set 2 -- 3 rds |
Single Leg Calf Raise on the Floor
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Go until you get a good burn, with the intention to trying to get to 25 reps before fatigue.
Nice and slow, even controlled tempo. Putting good tension on the calf. All the way up, all the way down. Should feel a good burn here.
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