Foam Roll: Upper 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

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

Mobility: Side-Lying Windmill

• Perform 1 set of 5 reps on each side before routine and on non-training days
• Lie on side with hip flexion at 90 degrees
• Use Foam Roll to maintain proper position throughout
• Exhale and follow hand with eyes as you scan over your body
• Hold arms in opened up position for 1 count before returning to start position

Mobility: Thoracic Extensions

• Perform 1 set of :30 hold before routine and on non-training days
• Great for thoracic mobility and posture
• Keep foam roll just under shoulder blades and open up
• Keep glutes on floor and knees bent
• Hold hands on ears and close elbows

Mobility: Ankle Mobilization

• 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

Mobility: Hip Flexor ISO

• Perform 1 set of :30 hold on each side
• Great for loosening up hip flexor
• Spit your stance, squeeze glute and tilt pelvis forward

Mobility: 90-90 movement

• Perform :30-1:00 hold on each side or go back and forth
• Great for loosening up glute/piriformis & hip capsule

Level 1: Manual Anti-Rotation

• Perform 1 set of :30 hold for each partner
• Great for activation of the core before routine
• While kneeling, squeeze foam roll or anyequivalent object between knees
• Resist rotation as partner attempts to rotate your torso both directions

Level 2: Kneeling Band Anti-Rotation

• Perform 1 set of :30 hold on each side
• Great for activation of core muscles and chest for better body control

Level 3: Kneeling Band Anti-Rotation+ Punch

• Perform 1 set of :30 hold on each side
• Great for loosening up hip flexor
• Spit your stance, squeeze glute and tilt pelvis forward

Level 4: Kneeling Band Anti-Rotation+ Twist

• Perform 1 set of :30 hold on each side
• Great for total core activation before strength training
• keep tight as you twist with control

Prone Plank

• Perform 1 set of :30 hold on each side
• Great for loosening up hip flexor
• Spit your stance, squeeze glute and tilt pelvis forward

Side Plank

• Perform 1 set of :30 hold on each side
• Great for loosening up hip flexor
• Spit your stance, squeeze glute and tilt pelvis forward

Glute Bridge/Hip Ups

• Perform 1 set of :30 hold on each side
• Great for loosening up hip flexor
• Spit your stance, squeeze glute and tilt pelvis forward

Supermans

• Perform 1 set of :30 hold on each side
• Great for loosening up hip flexor
• Spit your stance, squeeze glute and tilt pelvis forward