Skip to main content

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

Comments

Post a Comment

Popular posts from this blog

Are you brave enough for a COLD SHOWER?

Why I Take Cold Showers And You Should Too For the past three years I’ve taken a cold shower almost every single day. You might think I’m crazy and at first; trust me, at first I thought I was too. But hold your judgment, hear me out, give it a try and then you can thank me. What are the benefits of cold showers? 1.     Improve Mood A 2007 study looked at how cold showers affected people with depression. Here is what the authors of the study hypothesized: “Exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline and to increase synaptic release of noradrenaline in the brain as well. Additionally, due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect.” The study ended up finding that cold showers of 2-3...
3 comments
Read more

Rotational Athletes and why you MUST know about the Serape Effect

The Rotational Athlete  In today’s blog we will be discussing a pattern in the overhead/rotational athlete, called the “Serape Effect”. Gene A. Logan and Wayne C. McKinney introduced the Serape Effect to us in their book, “Kinesiology” a couple centuries ago.  The Serape Effect gets its name from a Mexican garment that is draped loosely over the shoulders and is crossed in front of the body.  The muscles involved in the serape effects are the rhomboids, serratus anterior, external obliques and internal obliques. “The Serape Effect incorporates several major concepts which are vital to the understanding of movement. In ballistic actions such as throwing and kicking, the serape muscles add to the summation of internal forces. They also transfer internal force from a large body segment, the trunk, to relatively smaller body parts, the limbs. For example, the serape effect functions in throwing by summating, adding to, and transferring the internal forces generated ...
2 comments
Read more

A Few Tips on Public Speaking

A Few Tips on Public Speaking    Recently I took a course on public speaking by a group called "own the room".  I felt it was a very helpful course and I wanted to share some of my major takeaways with you all.     As many people may guess, public speaking is one of the greatest fears of most people. It is also the best way to get your message across to large groups of people at the same time. In the fitness business, it is necessary to constantly get your face exposed in the community you work in.  This will help you gain exposure and more exposure equals more business. The following tips may help you get more comfortable with public speaking.  Start off with a BANG! Don't stand there and talk bout yourself for 20minutes. If people are coming to see you talk they already assume you are qualified to speak. Start off with a story, quote, poem, riddle,joke,  etc. Something that will grab their attention. The audience  decides ...
2 comments
Read more