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