Regeneration
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Regeneration/Recovery |
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Round 1: Trigger Point Series |
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Movement |
Length |
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Achilles |
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Forward & Back |
10 reps |
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Circle R&L |
10 reps |
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Side R&L |
10 reps |
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Calf |
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Forward & Back |
10 reps |
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Circle R&L |
10 reps |
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Side R&L |
10 reps |
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Hamstring |
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Find the Spot |
10 breaths |
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Glute |
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Find the Spot |
10 Breaths |
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Clamshell |
5 reps |
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Crossover |
5 reps |
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Adductor |
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Find the Spot |
10 Breaths |
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Leg Extension |
5 reps |
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Quad |
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Down 2 Up 1 |
1-3 reps |
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Find the Spot |
10 breaths |
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Fan Side to Side |
10 reps |
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Leg Curl |
10 reps |
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Psoas (Stomach) |
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Find the Spot |
10 Breaths |
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Leg Lift |
5 reps |
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Optional Massage Gun |
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Round 2: Core Activation |
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Movement |
Length |
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Hand Walk F&B |
10 yards |
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Plank |
10 seconds |
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Plank Opposites |
10 reps |
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Side Plank R&L |
10 seconds |
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Top Leg Hold R&L |
10 seconds |
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Bottom Leg Swing Through R&L |
10 seconds |
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Yoga Table |
10 seconds |
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Round 3: 40x20 Box |
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Movement |
Length |
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A-Skip w/ Clap |
40 yards |
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Knee Hug |
20 yards |
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Backward Skip w/ Clap |
40 yards |
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Hamstring Scoop |
20 yards |
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Round 4: 40x20 Box |
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Movement |
Length |
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High Slide |
40 yards |
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10 Squats / Elbow to Instep |
20 yards |
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High Slide |
40 yards |
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Transverse Squats / 5 Lunges / Skip |
20 yards |
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Round 5: 40x20 Box |
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Movement |
Length |
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Build-up |
40 yards |
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Progressive Wideout |
20 yards |
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Build-up |
40 yards |
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Drop Lunge |
20 yards |
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Round 6: 40x20 Box |
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Movement |
Length |
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Low Slide |
40 yards |
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Straight Leg March |
20 yards |
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Low Slide |
40 yards |
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Shin Cradle |
20 yards |
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Round 7: 40x20 Box |
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Movement |
Length |
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Side Lunge / Reactive Skip |
40 yards |
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Jog |
20 yards |
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Side Lunge / Reactive Skip |
40 yards |
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Jog |
20 yards |
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Round 8: 40x20 Box |
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Movement |
Length |
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Backward Skip Arm Swing |
40 yards |
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Froggy Skip |
20 yards |
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Backward Skip Backstroke |
40 yards |
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Roundhouse Kick |
20 yards |
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Round 9: 40x20 Box |
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Movement |
Length |
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Lunge Balance / Quad Pull |
40 yards |
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Inverted Toe Touch |
20 yards |
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Reverse Lunge / Reverse Toe Touch |
40 yards |
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Lunge w/ Twist |
20 yards |
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Round 10: Leg Raise Series |
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Movement |
Length |
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Straight Leg Raise R&L |
10 reps |
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Side Raise Toe Down R&L |
10 reps |
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Bottom Leg Raise R&L |
10 reps |
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Prone Opposite Raise R&L |
10 reps |
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Prone Opposite (Pinky Up) Raise R&L |
10 reps |
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V Leg (High) |
10 reps |
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V Leg (Middle) |
10 reps |
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V Leg (Low) |
10 reps |
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Hip Mobility Series |
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Double Leg Thrust |
10 reps |
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Single Leg Thrust R&L |
10 reps |
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Fire Hydrant R&L |
10 reps |
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Circle Forward R&L |
10 reps |
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Circle Back R&L |
10 reps |
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Sky Kick R&L |
10 reps |
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Lateral Ham Reach R&L |
10 reps |
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Lateral Reach and Sit R&L |
10 reps |
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Round 11: Drop Squat / Circles |
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Movement |
Length |
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Drop Squat |
10 reps |
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Drop Lunge |
10 reps |
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Head Circle R&L |
5 reps |
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Hip Circle R&L |
5 reps |
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Truck Circle R&L |
5 reps |
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Round 12: 3 Laps |
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Movement |
Length |
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Build-up |
40 yards |
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Jog |
20 yards |
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Build-up |
40 yards |
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Jog |
20 yards |
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Round 13: Hip Thrust Series |
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Movement |
Length |
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Double Leg Hip Thrust |
10 reps |
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Single Leg Hip Thrust R&L |
10 reps |
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Groaners |
10 reps |
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Mtn. Climbers |
10 reps |
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Windshield Wiper |
10 reps |
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Crossover |
10 reps |
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Iron Cross |
10 reps |
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Knee to Elbow |
10 reps |
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Inverted Bicycle |
10 reps |
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Inverted Scissors |
10 reps |
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Rocker Series R|M|L |
3 reps |
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Hurdle Seat Change |
10 reps |
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Round 14: 3 Laps |
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Movement |
Length |
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Backward Reach Run |
40 yards |
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Jog |
20 yards |
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Backward Reach Run |
40 yards |
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Jog |
20 yards |
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Round 15: 3 Hurdle Series |
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Movement |
Length |
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Knee Drive / Shin Cradle R&L |
5 reps |
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Lateral Skip R&L |
5 reps |
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Lateral Straight Leg R&L |
5 reps |
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Trail Leg R&L |
5 reps |
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Round 16: Hip Flexor Series |
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Movement |
Length |
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Knee Drive R&L |
10 reps |
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Circle Forward R&L |
10 reps |
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Circle Back R&L |
10 reps |
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Adduction R&L |
10 reps |
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Abduction R&L |
10 reps |
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Straight Leg Back R&L |
10 reps |
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Round 17: Core Physio Ball |
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Movement |
Length |
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Plank |
10 sec |
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Push up |
10 reps |
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Elbow Plank |
10 reps |
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Stir the Pot R&L |
5 reps |
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Roll Forward |
5 reps |
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Leg Lift |
5 reps |
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Leg Curl |
10 reps |
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Hip Thrust |
10 reps |
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Ball Exchange |
10 reps |
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L Over R&L |
10 reps |