RESTORATION ROUTINE

1. ACTIVE-ISOLATED FLEXIBILITY (ROPE STRETCH)

Everything is 5-10 x 2 second gentle holds; increasing range of motion (ROM) each time

  • Straight-leg Hamstring 

  • Hip Adductor (leg"out") 

  • Hip Abductor (leg "across") 

  • Quadriceps

  • Gluteals 

  • Trunk Extensors 

2. FOAM ROLLING

Spend 1-2 minutes on each location

  • Hips

  • Glutes

  • Hamstrings

  • Quads

  • Calf 

  • Plantar Fascia