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
