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So your season is finally over....... Now What?

So your season is finally over....... Now What? 
Wait! Your next season starts in 3 weeks, YIKES!!!

NO worries, here is a program you can use to get the recovery you need while also retraining your body how to move again. No need to rush back into lifting heavy weights and doing sprints to prepare for your next season. This program was created to regain mobility and stability in your joints. This will help to hopefully prevent many over training issues that many multi sport athletes suffer from. We normally have our athletes do this for the week following their season. 



Post Season R & R

Recovery and Regeneration Program 

*You will need a baseball, Thera Band or elastic tubing, Foam Roller and Rope or stretching strap.

 

 Roll/ Activate/ Stretch

Plantar Fascia
1 min
http://youtu.be/7n2kDO6-4NU
Big Toe Stretch
1min
http://youtu.be/vt0IFSc63cY
 
 
 

 

Calf Roll
2min
http://youtu.be/MsMpfG6mWJs
Hip Press
15 reps
 
Rope Calf Stretch
1 min
http://youtu.be/3JphYOlYPVM

 

Quad Rolling
2min
http://youtu.be/FjrjoTfXsx8
Anterior Tib
15 reps
http://youtu.be/oiJRIOEiJL8
AIS Quad
15 reps
 

 

Glute Rolling
1 min
http://youtu.be/5nhnyzVtXHc
Adductor
15 reps
 
Piriformis Stretch
15 reps
 

 

Adductor Rolling
2 min
 
Clam w/ Bands
15 reps
http://youtu.be/OlKXeiwHxnQ
AIS Hamstring
15 reps
 

 

Pec Minor
1min
http://youtu.be/CPdpZ-pnq7s
Band Pull Apart
15 reps
 
Wall Slides
15 reps
http://youtu.be/8GRs9uCgT1w

 

 

Rhomboid Rolling
1 min
http://youtu.be/-2MVURN1py0
Cuban Press
15 reps
 
Thread the Needle
15 reps
http://youtu.be/USH28xo4-CY

 

Infraspinatus Rolling
1 min
http://youtu.be/j3fnLD2A33g
Band internal Rotation
15 reps
 
T-Spine Rotation
 
http://youtu.be/sgp3r97qHk8

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