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: 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

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