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.
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
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Plantar Fascia
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1 min
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Big Toe Stretch
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1min
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Calf Roll
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2min
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Hip Press
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15 reps
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Rope Calf Stretch
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1 min
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Quad Rolling
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2min
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Anterior Tib
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15 reps
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AIS Quad
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15 reps
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Glute Rolling
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1 min
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Adductor
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15 reps
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Piriformis Stretch
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15 reps
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Adductor Rolling
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2 min
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Clam w/ Bands
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15 reps
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AIS Hamstring
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15 reps
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Pec Minor
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1min
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Band Pull Apart
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15 reps
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Wall Slides
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15 reps
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Rhomboid Rolling
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1 min
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Cuban Press
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15 reps
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Thread the Needle
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15 reps
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Infraspinatus Rolling
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1 min
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Band internal Rotation
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15 reps
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T-Spine Rotation
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