WKO Options & Info

• Option 1: Complete 1 round in the morning, midday and at the end of your day.

• Option 2: Complete rounds within 1 session.

• Option 3: Spread workout throughout the day, completing at least 1 round.

• Take your time when self massaging the recommended areas, be patient, your searching for tender points within muscle tissue and fascia. This will help break up tension and get in some fresh blood and oxygen to the area. Breathe throughout massage session. You can use a Theragun or similar but in most instances, the pressure from foam rollers and balls work best.

• Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working and proper engagement of your core, strengthen this connection.

• Only go to the point of mild discomfort with any of the stretches and mobility exercises. DON’T force anything or work through pain.

Begin with Self Massage

(1) Massage Quadriceps 2-5 minutes each side with Dense Foam Roller, Theragun, TP Quadballer

• Tight quadriceps tilt the pelvic anteriorly, causing lumbar issues and compensations.

• Tilt inward and outward to target inner and outer thigh area as needed. Breathe.

• To learn more about the Quadricep health and why we recommend this area often to be addressed, click here.

(2) Foam Roll Adductor (inner thigh area) 2-5 minutes each side

• Keep core engaged throughout. Work on getting high up in the groin area by keeping shoulders square to the floor and hip/knee bent to near 90º.

(3) Glute Hip Area 2-5 minutes each side

• Start with a dense foam roller, progress to a 5 inch Ball or Lacrosse Ball to get deeper and more targeted.

Workout 2-4 Rounds

(1) Bird Dog 6-12 reps 8 second holds each

• Don’t rush, practice core engagement, keep tension.

• Hold end range of motion for 5-10 seconds.

• Heel is no higher than hip on extension. Watch for movement in low back.

(2) Floor Glute Bridges 12-15 reps with light to medium mini band placed just above knees 3-5 sec pauses

• Use a moderate resistance mini band.

• Feet hip width, knees slightly pushed out wider than hips throughout range of motion.

• Slowly drive up through your glutes. This is your primary muscle that is performing hip extension.

• Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(3) Dead Bugs 6-12 reps 3-5 second holds

• Keep lower back pressed to floor.

• Move slowly, hold end range of motion for 3 seconds. Practice!

(4) Side Lying Clamshells 8-15 reps 3-5 second holds

• You can use a light to moderate resistance mini band wrapped just above knees.

• Keep abdomen tight throughout.

• Watch for rocking of hips back or arching of lower back trying to create more range of motion. Hips stay STACKED on top of one another.

• Work for every inch, pausing at the top before slowly returning.

(5) Side Planks Modified from KNEES before progressing 10-40 seconds

• Make sure elbow is directly below shoulder. Build tension in arm, shoulder, back, oblique, glutes, everything tight.

• Don’t rush to regular side planks, light work and good engagement is key. Build tension. Straight line, hips and shoulders stacked.

• Create a straight line from shoulders through hips to heels.

Finish with

(1) Half Kneeling Hip Flexor Stretch 3x30-60 seconds

• Watch for any arching of lower back. Goal is to move through the front of your hip.

• You can gently move in and out of the stretch throughout duration.

• Keep back glute engaged to help stabilize the area.

• BREATHE

(2) Kneeling Stability Ball 2 Arm Lat Stretch 3x10 second Holds

• Keep arms locked out at elbows with THUMBS facing up.

• Round back taking a breathe, repeat.

(3) 90/90 Hip Stretch

• Keep back straight, watch for rounding spine to increase range of motion.

• Keep shoulders squared to floor. Breathe.

(4) Split Stance Adductor to T-Spine Stretch 30-60 seconds each side

• Gently move in out through the pattern, breathe.