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

Tennis Ball Piriformis/TFL 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 with finding tight area and add stretch until it releases

Psoas Release

  • Utilized with any medicine ball or small play basketball
  • Utilize before routine (1-2 minutes) and on off days depending on severety
  • Great for improving low back pain in conjunction with other release techniques
  • Find Psoas (1-2 inches outside and down from navel) and apply pressue as you stretch arm OH

Mobility Exercises

Mobility: Quadruped Hip Circles

  • Perform 1 set of 10 reps each direction before routine
  • Great for blood flow and activation of all hip muscles
  • Keep Hands directly under shoulders and knees directly under hips
  • Keep Shoulder blades tight and abs tucked

Mobility: Goal Tender

  • Perform 1 set of 5-10 reps each or :30 during warm-up period
  • Great for promoting blood flow to hips and keeping groin opened up
  • Sit back to child's pose positon and gently rock into stretch
  • This can also be done with leg propped on bench

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: Pigeon Stretch (Piriformis)

  • Perform 1 set of :30 hold on each side
  • Great for loosening up glute/piriformis
  • Begin with front leg bent at 90 degrees in front of you and lean into stretch

Mobility: Quadruped Cross Over Glute (Piriformis)

  • Perform 1 set of :30 hold on each side
  • Great for loosening up glute/piriformis
  • Begin in quadruped position cross leg over other and drop weight over stretching glute

Mobility: IT-Band Instep Stretch

  • Perform 1 set of :30 hold on each side
  • Great for loosening up IT-Band for injury prevention
  • Drop front leg over calapsed straight leg

Core Activation

Glute Bridge/Hip Ups

  • Perform 1 set of 8-10 reps
  • Great for glute and hamstring development
  • Lie on back with knees bent, and drive your heels through the floor

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