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, lateral to inner areas, 5+ minutes each side with Dense Foam Roller or 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 Lat / Tricep area 2-5+ minutes each side

• The latissimus dorsi is a long muscle of your back that ties into the front of your shoulder and runs all the way down connecting with the fascia of your lower back and pelvic. It can cause postural issues such as rounded shoulders, forward head, contributing to low back and hip disfunction.

(3) Glute Hip & Hamstring 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 Dogs 8-10 repetitions, holding each 8-10 seconds

• Don’t rush through these. Practice feeling your core building tension.

• Move slowly, hold end range of motion for 8-10 seconds.

• Avoid arching of lower back, even slightly.

(2) Floor Bridging with Leg Extension 8-12 reps 3-5 sec pause

• 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.

• Focus on driving through mid foot to heal.

(3) Seated Single Leg Hip Flexion with 5-10lbs, 10-15 reps

• Sit on a chair, stool, box, stability ball etc. Knees need to be 4+ inches below hips when sitting tall.

• Place a medicine ball, dumbbell, etc. on one knee.

• Pause at top end point for 3 seconds. Focus on your hip flexors and abdomen working together.

(4) Single Leg Romanian Deadlift from floor 8-12 repetitions

• Focus on feeling your glute and hamstring working together. Abdomen tight.

• Keep a slight bend in knee throughout. At the top of the movement you can lock it out.

• Show good control with keeping your hips squared and opposite foot inline with your planted foot.

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 into Brettzel 1.0 + 2.0 / 4-8 x 10-30+ seconds

• Take your time practicing the Brettzel. Don’t force positions.

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

• Keep shoulders squared. Breathe.