Soft Tissue

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Lacrosse Ball SMR – feet, glutes, lats, rhomboids

  • Lacrosse Ball SMR – tack and stretch hamstrings

  • Single Leg Deadlift Airplanes – 5x/side

P[rehab]

 

  • Half Kneeling Hip Flexor Stretch – 8x/side

  • Hip Striders – 5x/side

  • TRX Deep Squat with Lat Breathing (you can use anything suspended instead of trx..even use a door frame) – 8 breaths in thru nose out thru mouth (deep inhalation/exhalation)

  • Quadruped Extension Rotation

  • Bird Dog Iso Hold – x20s/side

  • Side Planks – x20s/side

Repeat 1 more time for a total of 2 rounds.

 WARM UP

 

Prehab