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

Take Home Exercises


Tissue Release/Foam Roll

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

Mobility Exercises

Mobility: Shoulder External Rotator Stretch

  • Great exercise for loosening up shoulder
  • 1 set of :30-1:00 each arm after or during routine and on off days
  • Great for anterior shoulder pain and injury prevention
  • Keep arm at 90 degrees

Mobility: Shoulder Sleeper Stretch

  • Perform 1 set of :30-1:00 on each arm after routine and on off days
  • Great for Injury prevention of Internal Rotators of Shoulders
  • Lie on side with arm 90 degrees from torso and elbow 90 degrees
  • Apply gradual amounts of stretch

Mobility: Overhead Stretch

  • Perform 1 set of :30-1:00 on each arm after routine and on off days
  • Great for Injury prevention of posterior and anterior shoulder for pain reduction
  • Use a stick and provide consistent stretch

Mobility: Posterior Shoulder Release

  • Perform 1 set of :30-1:00 on each arm after routine and on off days
  • Great for Injury prevention of posterior and anterior shoulder for pain reduction
  • Use a tennis ball or any ball to perform trigger release

Core Activation

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

Rotator Cuff Series

Side-Lying Rotator Cuff

  • Perform 1 set of 8-15 reps before strength routine
  • Great for blood flow and injury prevention
  • Keep elbow at 90 degrees and tight to torso as you lie on side or standing

Standing Band Rotators

  • Perform 1 set of 8-15 reps before strength routine
  • Great for blood flow and injury prevention
  • Keep elbow at 90 degrees and tight to torso as you lie on side or standing