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
All good things must come to an end, or so they say. Today marks the last day of my six week holiday. It’s back to work tomorrow morning and I can’t wait!
So it’s back home for the final two weeks holiday. With a spotless house it was time to just kick back and do whatever took our fancy and that’s exactly what we’ve been doing. I’ve just been doing all the usual stuff like my
I feel yet another tough love post coming on ladies. LOL!!
I was reading a blog post published on