Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. This foam roll flow hits 5 key body zones that need extra TLC this month. You could also use this routine later in the day or on off-days for best results.
Spend 2 minutes in each of the following positions in the exact order listed, switching sides halfway for all single-sided positions:
Triceps L/R
Lats & Serratus L/R
Spine
Quads L/R
Glutes & High Hamstrings L/R
Mix between stripping the muscle in a linear direction and pressure waving in a lateral direction. You can also stop on any hot spot or trigger point and breathe into it, contract/relax, or add movement. Use elongated inhales & exhales through the nose for each drill to further strengthen your nasal respiration, though you can still exhale through the mouth if you’d like.
The Shin Box (or 90/90 position) improves internal/external hip rotation. Adding the hip raise strengthens the glutes. Adding the overhead lunge portion of the getup makes this a complete lower body mobility and activation sequence.
Once you can do this with your bodyweight, add the overhead sin...
This drill is specifically for those that have been struggling with the bear row to crab press exercise. But it's a complete 3-dimensional core stabilizer and hip + shoulder mobilizer that all trainees should keep in their toolbox. Set the clock for 2-5 minutes and flow between the various positi...
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