ASSESSMENT DAY
WORKOUT- ACTIVE RECOVERY/MOBILITY
DATE: ___________________ NAME_________________________________________
PLEASE MAKE NOTES
WHERE YOU ARE THE MOST TENDER AND TIGHT AND RETURN THIS TO YOUR COACH AT THE
END OF THE WORKOUT SO THEY CAN BETTER CUSTOMIZE FOR YOU GOING FORWARD !
GOALS:
Ø Improved client mobility and
flexibility
Ø Improve client
proprioception/ min muscle connection
Ø Prepare to give 110% at the
next workout
Ø Provide balance to muscles
surrounding joints to prevent injury and pain
FORMAT:
Self
guided circuit. You need a timer
(wall clock works fine). There is
a shoes off exercise so today is a great day to ditch your shoes.
Do each station below for 1 minute, 2
rounds at least!
1. Warm up on cardio equipment
2. Parallel foam roll along spine
from neck to tailbone
3. Regular foal roll back to
base of skull
4. Foam roll each lat (8 deep
breaths, switch and repeat)
5. Foam roll itb and hamstrings
6. Foam roll hip flexor and
quad
7. Roll your instep with baby
roller or hard foam roller
8. Lacrosse/TP ball – rotate
between a and b each circuit
a. Option a) TP/lacrosse ball
under glute. If right glute, cross
right foot over left knee with left foot planted on floor placing ball right in
the glute stretch on the right side.
OUCH! Hold 8 deep breaths, alternate.
b. Option b) lay on your side
and find your rear deltoid (shoulder on the back of your body then place the
ball right under there, your “upper lat” it will feel like. Put your arm in front of you and bend
your elbow at a 90 degree angle.
The ball will be a tender spot, move your hand like a windshield wiper
take top of your hand towards the floor then palm of your hand and work through
that tender spot. 8 breaths each
side, rotate and repeat.
9. Upper body mobility: deadbug
to servant (hold 8 deep breaths): kneel on knees and bring elbows to knees
where forearms are flat and palms are down. On the outbreath, slide palm all the way out and extend the
arm then flip the hand so the thumb rotates up then as far over and out as
possible and lift the palm up extending the arm and hold that stretch working
for 8 fill breaths each side!
10. Scapular Push up: get in full pu position, then just
squeeze shoulder blades and round back for the minute
11. Wall Angels (butt and head
on wall, feel can be out a bit).
12. Scorpions, exhale with each
movement, do at least 16
13. Frog (like childs pose with knees out) or
lying frog (like a lying butterfly stretch) – hold for 8 deep breaths, release,
repeat
14. Rollback the reach forward –
rock back with your knees tucked then when you rock up/forwards, spread your
legs and reach between. Do in sets
of 8.
15. Toe Touch to deep squat
pressing elbows out to open hips-hold the ham stretch 8 counts then the deep
squat and press 8 counts, release
