The foam roller is step 1 in your workout preparation. 1. Foam Roller 2. Static Stretching 3. Activation (glute) 4. Dynamic Warm Up 10 rolls per muscle. Spend extra time in an area if needed. Complete one side of the body before rolling the other.
Static Stretching Circuit
Stretch in 1 min blocks: hold each stretch for 25 sec each side (50 sec total) with a 10 sec transition. Standing Lateral Hamstring R (movement through pelvis) Standing Lateral Hamstring L Standing Hip Flexor R Standing Hip Flexor L Table Hip Rotator R (seated if needed) Table Hip Rotator L Table Groin R (bent leg) Table Groin L (bent leg) Seated Groin Box Hip Flexor R (hip internally rotated) Box Hip Flexor L Lat Stretch R Lat Stretch L Pec Stretch R Pec Stretch L Wall Hip Rotator R (stability ball or foam roller against wall) Wall Hip Rotator L Wall Rectus R (quadriceps) Wall Rectus L
Foam Roller Stretch
Static stretching is best done after the foam roller circuit. 1. Foam Roller 2. Statc Stretching 3. Activation (Glute) 4. Dynamic Warm Up Foam rolling works on muscle density while static stretching works on muscle length.
Glute Activation Circuit
Perform these exercises in a circuit form after foam rolling and stretching and prior to your dynamic warm up
Mini Band Activation CircuitPerform these exercises after foam rolling and stretching and prior to your dynamic warm up
50lb Chin Up x 2 Keisha Dal Swimming
Single Leg Squat
These are great progressions to train the anterior chain
Side Plank Progressions
Hold each position for 20-40s before moving on the next progression
Keisha Mills Chin Up 35lb x 4
Christine Fader 205lb Trap Bar Deadlift
Stability Ball Hip Lift
A great Hip Dominant (glute) exercise
Shoulder Elevated Hip Lift
This is a hip-dominant progression from both the cook hip lift and stability ball hip lift. One must be proficient in the above mentioned exercises prior to attempting the Shoulder Elevated Hip Lift
1 Leg Deadlift
The 1 leg Deadlift follows the same movement pattern as the conventional Deadlift, however it is performed on one leg. This video shows the progression using assistance with the TRX through to the body weight version. This exercise is difficult to perform correctly - ensure proper technique prior to moving to the next progression. This is a hip-dominant exercise (Glutes).
These are fantastic lower body exercises that hit the quads and core without too much stress on the lower back
Rear Foot Elevated Split Squat
The rear foot elevated split squat is a progression from the split squat (both feet on the floor). By raising the back foot it makes the stability component more of a challenge. This is a great movement to train the lower body unilaterally while reducing stress throughout the lower back.
One of the best hip-dominant/hybrid exercises. This is an accelerative lower body movement
Weighted Chin Up 1
Barbell Hang Clean
Single Leg Deadlift - Hip Dominant Exercise
Side Plank Progression
TRX Push Up Progression
TRX Inverted Row
Perform this exercise during your activation and mobility circuit or immediately after a pressing movement (push up, chest press
This exercise focuses on shoulder internal and external rotation.
Roll Reach Lift
This exercise stretches the lats as well as stabilizes the shoulder. Focus on not using the upper trapezius.