Exercise Session #3


Image source:  www.briandevlin.com
Image source: http://www.briandevlin.com

 

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

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