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
CORE/BALANCE/PLYOMETRIC
Stability Ball Crunch
- 2 x 10 reps.
- Medium Tempo
- No Rest
Reverse Crunch
- 2 x 10 reps.
- Medium Tempo
- No Rest
Single-Leg Squat
- 2 x 10 reps.
- Medium Tempo
- No Rest
Squat Jump
- 2 x 10 reps.
- Medium Tempo
- 60 sec. Rest
CHEST – Superset
Bench Press
- 1 x 12 reps.
- Heavy Weight
- Medium Tempo
- No Rest
Push-Up
- 1 x 12 reps.
- Slow Tempo
- 60 sec. Rest
BACK – Superset
Seated Cable Row
- 1 x 12 reps.
- Heavy Weight
- Medium Tempo
- No Rest
Ball Dumbbell Row
- 1 x 12 reps.
- Light Weight
- Slow Tempo
- 60 sec. Rest
SHOULDERS – Superset
Standing Dumbbell Shoulder Press
- 1 x 12 reps.
- Moderate-Heavy Weight
- Medium Tempo
- No Rest
Single-Leg Scaption
- 1 x 12 reps.
- Light Weight
- Slow Tempo
- 60 sec. Rest
LEGS – Superset
Leg Press
- 1 x 12 reps.
- Heavy Weight
- Medium Tempo
- No Rest
Step-Up to Balance
- 1 x 12 reps.
- Progression: Hold 2 light dumbbells, one in each hand
- Slow Tempo
- 60 sec. Rest
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
