Movement
This is a fundamental exercise program that you can implement into your weekly routine. Focus on the quality and slow down your movement during the execution. Practice instead of working out.
Soft tissue massage (foam rolling)
Mobilization (ASLL, T-spine mob)
Activation (Half kneeling pos, Reach, Roll&Lift)
Integration (Inverted hamsring, Handwalk)
Exercise (Deadlift, TGU, Walking)
Stretching (Hamstring stretch, Bretzel)
Soft tissue massage
The warm-up is not about just literally warming up the muscles, this part has to prepare our entire body and the nervous system for the later load. The foam rolling treats your muscles and the soft tissue (myofascial) which goes around everything inside our body. The stiffness of the body can restrict our movement efficiency and could lead to injuries.
Mobilization
Everybody has different restrictions, and that's why everybody has different needs. In this block choose the right exercises for you.
Active Straight Leg Raise
Apply these drills into your warm-up protocol if you had failed the screening at the ASLR test.
Shoulder Mobility
Apply these drills into your warm-up protocol if you had failed the screening at the SM test.
Activization
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Integration
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Deadlift
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Turkish Get-Up
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Walking/Biking
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Stretching
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