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