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