So here it is, my pre-training & post-training as promised. It’s split up into two categories, upper and lower body. To do all these I use a combination of a physio roller, tennis ball and a resistance band. The resources I used I had previously posted about here. If you have any questions you’d like answered in reference to this, ask away.
LOWER BODY
Pre-Training Foam Rolling Warm-Up
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats
Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus
Assess & Correct
✭ Split-Stance Hip Swivels x 8
✭ Supine Bridge x 8
✭ Overhead Lunge Walk x 8
✭ Cradle Walks x 8
✭ Behind the Neck Pull-Aparts x 10
✭ X-Band Walks x 8
✭ Squat-to-Stand x 8
✭ Side Lying Clams x 10
✭ Standing Chin Tuck x 8
✭ Side-Lying Extension-Rotation x 8
Post-Training Foam Rolling Cool-Down
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats
Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus
Corrections & Mobility
✭ Seated 90/90 Mobilisations
✭ Prone ITL/TFL Stretch
✭ Double Neck Stretches
✭ Split Stance Broomstick Pec Mobilisations
✭ Sleeper Stretch
✭ Kneeling RF/FLT Stretch
UPPER BODY
Pre-Training Foam Rolling Warm-Up
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats
Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus
Assess & Correct
✭ Bird Dog x 8
✭ Scapular Wall Slides x 10
✭ Reach, Roll & Lift x 8
✭ Side-Lying Leg Raise x 8
✭ Split-Stance Kneeling Adductor Mobilisations x 8
✭ Yoga Push-Ups x 10
✭ X-Band Walk x 10
✭ Cradle Walks x 10
✭ Prisoner Squats x 8
✭ Standing Chin Tuck x 8
Post-Training Foam Rolling Cool-Down
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats
Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus
Corrections & Mobility
✭ Seated 90/90 Mobilisations
✭ Prone ITL/TFL Stretch
✭ Double Neck Stretches
✭ Split Stance Broomstick Pec Mobilisations
✭ Sleeper Stretch
✭ Kneeling RF/FLT Stretch
