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

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

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: 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: 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: 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

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

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

Core Activation

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

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