Exercise Session #4


Image source:  Google images
Image source: Google images

Phase 2:  Active Flexibility and Strength Endurance

Warm-Up

Self-Myofascial Release (SMR)

  • Calves  (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi, Thoracic Spine
  • 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

Active-Isolated Stretching

  • Active Standing Adductor Stretch, Active Latissimus Dorsi Ball Stretch, Active Pectoral Wall Stretch
  • Hold each stretch 1-2 seconds for 5-10 repetitions

Light-Moderate Cardiovascular Activity

  • Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine

Circuit

CHEST

  • Chest Press on Bench: 1 x 10 reps.
  • Chest Press on Stability Ball:  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 sec. recovery

BACK

  • Seated Cable Row: 1 x 10 reps.
  • Renegade Row:  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 sec. recovery

SHOULDERS

  • Shoulder Press Machine:  1 x 10 reps.
  • Single-Leg Overhead Press:  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 sec. recovery

LEGS

  • Leg Press Machine:  1 x 10 reps.
  • Split-Stance Squat (with rear leg raised on bench):  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 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, Thoracic Spine
  • 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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