foam rolling
FOAM ROLLING
1 IT bands
2 Hip flexors
3 Quads
4 Hamstrings
5 Adductors (lower)
6 Adductors (upper)
1
7 Glutes
8 Shoulders
9 Lats
2
STRETCHES
1 Pecs
2 Lats
3 Hip flexor
4 Hamstring
5 Adductors
6 External rotators
3
MOBILITY
1 Ankle
2 Wall slides
3 Hip lift
4 Assisted rear lunge
5 Scapular push up
6 Prone hip flexion
4
7 Lateral squat
8 Standing X-band adduction
9 Assisted squat
10 Shoulder dislocation
5
ANKLE Movement sequence
Foot placement
Middle
Inside
Outside
With a minimum of 4 inches from the wall, rear heel up, roll forward, keeping the front heel down. Do this 5 times through the center of the foot, slightly to the inside of the foot and slightly to the outside of the foot for each leg.
1
WALL SLIDES Sit with back and hips against the wall. Drive elbows to the ribs, then reach up, keeping forearms and spine as close to the wall as possible. Don’t allow the back to arch. Work within the realm of discomfort, not pain. Mobility should come from the shoulders and not the low back.
HIP LIFT
Lie on your back. Bend your knee and place one foot on the floor. Hug the other knee to your chest. Squeeze your butt and raise your hips off the floor. Keep the knee hugged to your chest throughout the entire movement. This will be a short range of motion. Focus on recruiting the glute muscle rather than on how high your hips can go.
2
SCAPULAR PUSHUPS REAR LUNGE
Let gravity pull you down. Press your chest downwards and and squeeze your shoulder blades together. Then round your upper back, draw your chest upwards, and push your hands down into the floor. Let the shoulder blades slide back and forth over the back of your ribcage.
Hold resistance band in right hand. Step back with right leg. Lower the rear knee to the ground. Keep the weight on the front heel. Keep the body upright. Use the band for assistance and to help keep yourself balanced.
3
HIP FLEXION
LATERAL SQUAT
From a pushup position, drive knee up as far as you can. Keep the body as straight as possible, and the hips level. Stay strong in the shoulders. Do all reps on one side, then the other.
Stand with a wide stance, toes pointed very slightly outwards. Drop the hips down and the butt back. Shift your weight sideways over one leg. Then come back up. Keep the weight on the heel of the weight-bearing leg, and the knee of that leg pointing in the same direction as the toes. It’s OK to lean forward as long as you keep a natural curve in the spine (i.e. don’t hunch or tip forward). Sit back (like sitting in a chair) rather than straight down; try to keep the weightbearing shin as vertical as possible.
4
X-BAND ADDUCTION
BAND SQUAT
Stand tall, with resistance band looped around feet. Hold the top of the resistance band in both hands. Keeping the legs straight, lift one leg out to the side against the resistance of the band.
Sling the resistance band over something secure. Drop down into a squat. Sit back rather than straight down. Keep the shins roughly vertical and the weight in the heels. Don’t hang off the band; just use it for counterweight and assistance.
5
Go only as far as your natural range of motion permits. If you are very flexible, you’ll eventually be able to put the stick or band behind you, but most folks won’t be able to do this right away. You’ll find that as you do several repetitions of this, your range will increase from rep to rep.
KNEEL
SHOULDER DISLOCATION
Stand holding a broomstick or a resistance band in a wide grip. The stick or band should sit about the level of the hip crease. Keeping good posture, raise stick or band with straight arms overhead, and then gently allow the stick or band to move backwards behind the head.
Tall kneel
Half kneel
6
1 IT bands
2 Hip flexors
3 Quads
4 Hamstrings
5 Adductors (lower)
6 Adductors (upper)
1
7 Glutes
8 Shoulders
9 Lats
2
STRETCHES
1 Pecs
2 Lats
3 Hip flexor
4 Hamstring
5 Adductors
6 External rotators
3
MOBILITY
1 Ankle
2 Wall slides
3 Hip lift
4 Assisted rear lunge
5 Scapular push up
6 Prone hip flexion
4
7 Lateral squat
8 Standing X-band adduction
9 Assisted squat
10 Shoulder dislocation
5
ANKLE Movement sequence
Foot placement
Middle
Inside
Outside
With a minimum of 4 inches from the wall, rear heel up, roll forward, keeping the front heel down. Do this 5 times through the center of the foot, slightly to the inside of the foot and slightly to the outside of the foot for each leg.
1
WALL SLIDES Sit with back and hips against the wall. Drive elbows to the ribs, then reach up, keeping forearms and spine as close to the wall as possible. Don’t allow the back to arch. Work within the realm of discomfort, not pain. Mobility should come from the shoulders and not the low back.
HIP LIFT
Lie on your back. Bend your knee and place one foot on the floor. Hug the other knee to your chest. Squeeze your butt and raise your hips off the floor. Keep the knee hugged to your chest throughout the entire movement. This will be a short range of motion. Focus on recruiting the glute muscle rather than on how high your hips can go.
2
SCAPULAR PUSHUPS REAR LUNGE
Let gravity pull you down. Press your chest downwards and and squeeze your shoulder blades together. Then round your upper back, draw your chest upwards, and push your hands down into the floor. Let the shoulder blades slide back and forth over the back of your ribcage.
Hold resistance band in right hand. Step back with right leg. Lower the rear knee to the ground. Keep the weight on the front heel. Keep the body upright. Use the band for assistance and to help keep yourself balanced.
3
HIP FLEXION
LATERAL SQUAT
From a pushup position, drive knee up as far as you can. Keep the body as straight as possible, and the hips level. Stay strong in the shoulders. Do all reps on one side, then the other.
Stand with a wide stance, toes pointed very slightly outwards. Drop the hips down and the butt back. Shift your weight sideways over one leg. Then come back up. Keep the weight on the heel of the weight-bearing leg, and the knee of that leg pointing in the same direction as the toes. It’s OK to lean forward as long as you keep a natural curve in the spine (i.e. don’t hunch or tip forward). Sit back (like sitting in a chair) rather than straight down; try to keep the weightbearing shin as vertical as possible.
4
X-BAND ADDUCTION
BAND SQUAT
Stand tall, with resistance band looped around feet. Hold the top of the resistance band in both hands. Keeping the legs straight, lift one leg out to the side against the resistance of the band.
Sling the resistance band over something secure. Drop down into a squat. Sit back rather than straight down. Keep the shins roughly vertical and the weight in the heels. Don’t hang off the band; just use it for counterweight and assistance.
5
Go only as far as your natural range of motion permits. If you are very flexible, you’ll eventually be able to put the stick or band behind you, but most folks won’t be able to do this right away. You’ll find that as you do several repetitions of this, your range will increase from rep to rep.
KNEEL
SHOULDER DISLOCATION
Stand holding a broomstick or a resistance band in a wide grip. The stick or band should sit about the level of the hip crease. Keeping good posture, raise stick or band with straight arms overhead, and then gently allow the stick or band to move backwards behind the head.
Tall kneel
Half kneel
6
