TRAINING VIDEOS
Foam Roller
VIDEO INSTRUCTIONS
Enter video instruction text inbetween these two tags
Static Stretching Circuit
VIDEO INSTRUCTIONS
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
VIDEO INSTRUCTIONS
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
VIDEO INSTRUCTIONS
Perform these exercises in a circuit form after foam rolling and stretching and prior to your dynamic warm up
Mini Band Activation Circuit
VIDEO INSTRUCTIONS
Perform these exercises after foam rolling and stretching and prior to your dynamic warm up
Dynamic Warm-up
VIDEO INSTRUCTIONS
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.
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Plank Progressions
VIDEO INSTRUCTIONS
These are great progressions to train the anterior chain
Side Plank Progressions
VIDEO INSTRUCTIONS
Hold each position for 20-40s before moving on the next progression
Rollout Progressions
VIDEO INSTRUCTIONS
These exercises are a progression from the basic pillar plank. Start with 10 reps, adding 2 reps per week
Stability Ball Hip Lift
VIDEO INSTRUCTIONS
A great Hip Dominant (glute) exercise
Shoulder Elevated Hip Lift
VIDEO INSTRUCTIONS
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
VIDEO INSTRUCTIONS
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).
Knee-Dominant Progression
VIDEO INSTRUCTIONS
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
VIDEO INSTRUCTIONS
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.
Slideboard Lunge
VIDEO INSTRUCTIONS
One of the best hip-dominant/hybrid exercises. This is an accelerative lower body movement
Weighted Chin Up 1
VIDEO INSTRUCTIONS
Weighted Chin Up 2
VIDEO INSTRUCTIONS
