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, 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 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 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) Elevated Bird Dog Rows 8-10 repetitions with 5-20+lbs, hold each 5-10 seconds

• 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) Single Leg Floor Glute Bridge 6-12 reps.

• Watch for arching lower back trying to create more range of motion, keep ribs down/neutral.

• Drive through glute, pausing at top. Watch for knee bowing outwards.

(3) Dead Bugs 8-10 repetitions with Bands, holding each 5-10 seconds

• Wrap a mini band around feet, keep feet hip width apart. Begin with a light band and work from there.

• Keep lower back pressed to floor.

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

(4) Standing Mini-band Side to Side Walks 20-45 seconds

• Use a medium+ resistance mini band around ankles. To get more glute medius and hip external rotators, place band around feet over pinky toe joint.

• Move slowly side to side, watching for shoulders rocking. Keep abdomen tight throughout.

(5) Tall Kneeling Core Press-outs 6-12 reps, 5-10 second holds

• Use light to moderate band, focus on form and engagement.

• Keep shoulders packed, head & neck neutral.

• Press out slowly, the slower the better.

(6) Floor Side Adductor Plank from Elbow 3-6 x 5-10 second holds

• Place elbow directly or slightly above shoulder from side and brace strongly on it.

• Watch for head pushing forward and hips shifting back.

• Use bottom leg for assistance at first to unweight the movement until you get comfortable with it.

Finish with

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

• Watch for any arching of lower back.

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

• Keep back glute engaged to help stabilize the area and put you in the right position.

• 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 5x10 seconds

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

• Keep shoulders squared to floor. Breathe.

(4) Assisted Hamstring Stretch with Active Leg Raise 8-10 x 8-10 seconds

• Place strap in center of arch of foot.

• At the bottom end range of motion, press heal into floor during the 8-10 second hold.

• Use your core to raise the leg back up inline with the other.