Fitness Training To Help Restore Your Body And Revitalize Your Life.

Take Home Exercises


Tissue Release/Foam Roll

Foam Roll: Lower Body

  • Provide consistent pressure on highlighted areas
  • Use before and after exercise for injury prevention
  • Spend more time on those areas of most concern
  • Small and deliberate pressure
  • 3-5 minutes before and after a routine

Plantar Fascia Release

  • Utilized with any hard ball i.e. Tennis Ball
  • Use before routine, after while stretching and off days depending on severity
  • 2-3 minutes before and after and several minutes on non-training days
  • Begin at heel and work your way forward slowly with deliberate pressure

Mobility: Peanut Calf Stretch

  • Perform 1 set of 10-20 reps or :30 each foot before routine and on non-training days
  • Great for ankle mobility for those that are inactive/active
  • Keep heel down while slowly pressing knee forward
  • This can also be done against the wall as shown or with towel under foot