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