Phase 2:  Active Flexibility & Strength Endurance

Warm-Up

Self-Myofascial Release (SMR)

• Calves  (Gastrocnemius/Soleus), Tensor Fascia Latae, 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

Scissor-Kicks

• 2 x 20 reps. (10 ea. side)
• Medium Tempo
• Focus on drawing in your navel toward spine and keeping your low back connected to the floor mat, as you lower and raise each leg (alternating).
• No Rest

V-Ups

• 2 x 20 reps.
• Medium Tempo
• No Rest

Push-Up with Rotation

• 1 x 10 reps. (5 ea. side)
• Slow-Medium Tempo
• 0-60 sec. Rest

CHEST – Superset

Incline Chest Press

• 1 x 12 reps.
• Heavy Weight
• Medium Tempo (2-0-2)
• No Rest

Chest Press on Swiss (stability) Ball

• 1 x 20 reps.
• Light Weight
• Slow Tempo (4-2-1)
• 60 sec. Rest

BACK – Superset

Seated Cable Row

• 1 x 12 reps.
• Heavy Weight
• Medium Tempo (2-0-2)
• No Rest

Single-Leg Dumbbell Row

• 1 x 20 reps.
• Regression:  Use bench (opposite side of dumbbell and standing leg) to increase stability, creating a stable environment.
• Progression:  Perform exercise with a Kettlebell (instead of dumbbell); Omit bench to decrease stability, creating an unstable environment.
• Light Weight
• Slow Tempo (4-2-1)
• 60 sec. Rest

SHOULDERS – Superset

Standing Shoulder Press

• 1 x 12 reps.
• Moderate-Heavy Weight
• Medium Tempo (2-0-2)
• No Rest

Single-Leg Scaption

• 1 x 12 reps. (each side)
• Light Weight
• Slow Tempo (4-2-1)
• 60 sec. Rest

LEGS – Superset

Leg Press Machine

• 1 x 12 reps.
• Heavy Weight
• Medium Tempo (2-0-2)
• No Rest

Sumo Squat

• 1 x 12 reps.
• One Heavy Dumbbell (hold at one end, dumbbell perpendicular to floor)
• Medium Tempo (2-0-2)
• 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