Phase 1: Corrective Flexibility & Stabilization Endurance
Warm-Up
Self-Myofascial Release (SMR)
- Calves (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi
- Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds
Static Stretching
- Static Gastrocnemius Stretch, Static Adductor Stretch, Static Latissimus Dorsi Stretch (eg. “child’s pose”)
- Hold each stretch for 30 seconds
Light-Moderate Cardiovascular Activity
- Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine
Circuit
Floor Bridge
- 2 x 30 sec. hold
- 0-90 sec. recovery
Floor Prone Cobra (“Supermans”)
- 2 x 12 reps.
- (6 each side, alternating right arm/left leg and left arm/right leg)
- Slow tempo with 1-2 sec. hold each side
- 0-90 sec. recovery
Single-Leg Balance Reach
- 2 x 12 reps. each side
- Slow tempo
- 0-90 sec. recovery
Seated Cable Row
- 2 x 12 reps.
- Slow tempo
- Light-Moderate Load
- 0-90 sec. recovery
Stability Ball Squat (against wall)
- 2 x 12 reps.
- Slow tempo
- 0-90 sec. recovery
Stability Ball Chest Press
- 2 x 12 reps.
- Slow tempo
- Light-Moderate Load
- 0-90 sec. recovery
Seated Shoulder External Rotation
- 2 x 12 reps.
- Slow Tempo
- Light Load
- 0-90 sec. recovery
Single-Leg Dumbbell Curl
- 2 x 12 reps.
- Slow Tempo
- Light Load
- 0-90 sec. recovery
Supine Ball Dumbbell Tricep Extensions (“Scull Crushers”)
- 2 x 12 reps.
- Slow Tempo
- Light Load
- 0-90 sec. recovery
Cool-Down
Light Cardiovascular Activity (optional)
- Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine
Self-Myofascial Release (SMR)
- Calves (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi
- Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds
Static Stretching
- Static Gastrocnemius Stretch, Static Adductor Stretch, Static Latissimus Dorsi Stretch (eg. “child’s pose”)
- Hold each stretch for 30 seconds
Train for Life 