Training Videos

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.

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 & L(movement through pelvis)
Standing Hip Flexor R & L
Table Hip Rotator R & L (seated if needed)
Table Groin R & L (bent leg)
Seated Groin
Box Hip Flexor R & L (hip internally rotated)
Lat Stretch R & L
Pec Stretch R & L
Wall Hip Rotator R & L (stability ball or foam roller against wall)
Wall Rectus R & L (quadriceps)

Instructions

Static stretching is best done after the foam roller circuit.

1. Foam Roller
2. Static Stretching
3. Activation (Glute)
4. Dynamic Warm Up

Foam rolling works on muscle density while static stretching works on muscle length.

Instructions

Perform these exercises in a circuit form after foam rolling and stretching and prior to your dynamic warm up.

Instructions

Perform these exercises in a circuit form after foam rolling and stretching and prior to your dynamic warm up.