Articles

RECOVERY REGENERATION

Pre-Work-out Dynamic Flex - Perform 10 each side

Hip Crossover (w/ progressions) Stretches: Back, hips, chest

How to: - lie on ground with knees bent and heels in contact with ground. Twist bent legs to the R,

then twist bent legs to the L. Keep abs drawn in and shoulders, torso, and feet in contact w/ the ground

Progression:    a - perform move with hips and knees bent to 90 ° and feet off ground

  b - perform move with feet off ground but keep legs straight

Scorpion (stretches: back, hips, quads, chest)

How to: - Lie face down with palms out to the side. Twist the right hip off the ground and reach right heel to left hand. Return to original position, then repeat to left side.

(This stretch can be performed from lying on back : should brig toe instead of heel to opposite side)

Calf Stretch (stretches back of lower leg)

How to :    From a push-up position, walk feet towards hands until you are in an upside down "V" and you feel a gentle pull in the back of the legs. Push one heel into the ground at a time, holding for one-two counts before switching feet.

Progression: a - slightly bend knee of working leg to shift emphasis to Achilles tendon

Airplane with Fonzie (hamstrings)

How to:    - balance on R foot, maintaining perfect posture

  - bend at waist and extend L leg back. Keep body in straight line from ear to ankle. Step with opposite leg and repeat movement on other side

Inch Worm

How to: - keep legs straight and belly button drawn in, walk hands out till in a push-up position, then with legs straight use short "ankle steps" to walk feet back up to hands, or as far as possible so a good stretch is felt in the hamstrings - you may also feel a stretch in the low back, glutes and calves

Lateral Lunge (groin and hamstrings)

How to:   - Take a large step out to the R side, shifting majority of the body weight onto the right side, squatting over the right knee. Keep toes straight forward and weight back through the heels. Hold in this position for a 2 count, return to standing, perform on other side and repeat.

Forward Lunge/Forearm-To-Instep (hamstring, hip flexor, calves, glutes)

How to: Take a large step forward w/ R foot, as if doing a lunge, place and support weight w/ L hand, even w/ R foot, reach R elbow down to instep of R leg. Keep knee off ground, then move R hand outside R foot, push hips straight up, pulling toe up toward shin, step forward into next lunge, repeat movements but opposite sides

Backward Lunge & Twist (hip flexor, torso, lats)

How to: - step R foot back into a lunge, arch back slightly while twisting torso over L leg while reaching R hand into the sky, hold for 2-3 seconds. Push back into next lunge.

Sumo Squat to Stand (groin and hamstrings)

How to: Stand w/ feet outside of hips, bend at waist and grab under big toes, keep arms straight and inside knees, pull hips down till b/n ankles, and lift chest up. Tuck chin straighten legs only until a comfortable stretch is felt behind legs. Keep back flat as you lift hips.

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