Post Workout/Practice/Match Routine

This routine is designed to be performed after a workout, practice or,

a match and will help accelerate your recovery rate. Reps/Weight:
Exercise CLICK HERE TO SEE DEMOS OF THE EXERCISES BELOW Sets/Reps Rest/Tempo
A. Banded Hamstring Contract and Relax 1 45secs per side no rest Slow/Stretch
^Lie flat on your back and loop a band or towel around one of your
legs. Pull on the band/towel bringing your leg up and towards your
body. Maintain a small bend in your knee. You should feel the
stretch in your hamstrings. Push your leg into the band/towel
causing your leg to contract, hold the contraction for 5secs and
then relax increasing the range of the stretch, relax for 5secs
stretching. Alternate between contracting and relaxing for for
45secs per side.
B. Banded Hip Flexor Mobilization 1 45secs per leg no rest Slow/Pause
^band around your hip in the lunge position, push your hip on-
the band side as far forward as possible and pause for 3secs,-
alternate between moving into and out of the stretch for 45secs+
C. Supine Leg Twist Thoracic Stretch 1 45s no rest Slow/Stretch
^pull your leg across your body and place your opposite hand on-
the leg feeling the stretch in your mid and lower back, pause for-
3 secs and then change sides, keep alternating sides for 45secs
D. Pigeon Pose 1 45secs per side no rest Slow/Stretch
^bring one leg under and across your body, you should feel the
stretch in the hip/glute
E. FR Angels 1 12 no rest Slow/Stretch
^lie on a foam roller so that it rests length wise along your back, with
your hands in the prayer position, reach your arms as far away from
your body as possible, feeling the stretch in your back (lats), then slide your arms
along the ground in a semi-circular movement feeling the stretch in your chest
and shoulders
F. TRX Lat Stretch (or you can hold onto a pole instead of a TRX) 1 30s no rest Slow/Stretch
^hold onto a TRX or a Pole, push your butt back getting long through
your torso, you should feel the stretch in your shoulders, arms, and back
^if you let go of the TRX/Pole you should fall right on your butt