Equipment Required
Workout Breakdown
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Foam Roll
- 7 Exercises / 1 Lap
- Perform all exercises back to back for 0:30-1:00 each
Watch Tutorial Video
Exercise 1/7
Back (0:30-1:00)
Tips:
- Lift hips as you rock forward to access the back muscles
- Perform for 30 seconds to 1 minute
Exercise 2/7
Lats (0:30-1:00)
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 3/7
Serratus (0:30-1:00)
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 4/7
Quads (0:30-1:00)
Tips:
- Perform for 30 seconds to 1 minute
Exercise 5/7
IT Band (0:30-1:00)
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 6/7
Adductors (0:30-1:00)
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 7/7
Glutes (0:30-1:00)
Tips:
- Perform for 30 seconds to 1 minute per side
Watch Tutorial Video
Exercise 1/2
8 Shinbox
Tips:
- Create a 90-degree angle with both legs
- Keep heels on floor as you gently shift from side to side
- Movement should feel easy and not forced
- Perform 8 reps per side
Exercise 2/2
8 All Four Modified Pigeon
Tips:
- Don't allow outside hip to touch the ground
- Keep arms in place as you switch from side to side so you can feel the stretch in the ribcage
- You have two options for this movement: as shown in the GIF or as shown in the tutorial video
- Perform 8 reps per side
Circuit 2
- 3 Exercises / 1 Lap
- Perform all exercises back to back before taking 30-second rest
Watch Tutorial Video
Exercise 1/3
8 Walking Lunge
Tips:
- Keep back hip tucked under and press through the heel/ankle of front foot when you stand
- Keep torso upright and avoid hinging forward
- May bring arms in a running position with each rep to add a rotational element in torso
- Perform 8 reps per leg
Exercise 2/3
8 Alternating Lateral Lunge
Tips:
- Drive hips back as you lunge
- Press through lateral (outside) portion of the foot to stand
- May add a reach or keep torso upright
- Don't allow knee to cave in or push out beyond foot, but keep foot, knee, and hips in a straight line
- Perform 8 reps per side
Exercise 3/3
10 Plank to Down Dog
Tips:
- Push away from floor with palms and tuck hips under in plank
- May start small (80% of full range) for the first few reps and gradually work to full range
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/3
10 Wall Lateral Leg Swings
Tips:
- Start small if needed, then increase range of motion in each rep as the body warms up
Exercise 2/3
10 Wall Linear Leg Swings
Tips:
- Start small if needed, then increase range of motion in each rep as the body warms up
Exercise 3/3
Wall Pec Stretch - 3 Angles (0:15)
Tips:
- Hold for 30 seconds per angle, then switch sides and repeat
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Watch Tutorial Video
Exercise 1/3
Jog (20yds)
Tips:
- Jog forward for 20 yards
- Keep this movement light
Exercise 2/3
Backpedal (20yds)
Tips:
- Roll from toe towards heel with each step
- Avoid upper body from leaning back
- Backpedal for 20 yards, keeping feet light
Exercise 3/3
Shuffle Back and Forth (5yds - 0:10)
Tips:
- Shuffle side to side for 5 yards at a time
- Go as fast as you can for these
- Perform for 10 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Watch Tutorial Video
Exercise 1/1
Pogo Jumps (0:30)
Tips:
- Think "up, up, up" with every rep
- Arms make tiny circles to stay in sync with the hips (i.e. as hips go up, arms go up, and vice versa)
- Imagine yourself as a giant rod from ankle to head
- Only the balls of the feet are reacting with the floor
- Keep the movement light and imagine you are a spring!