SELF MASSAGE (SMR)

• Spend 2-5 minutes on each area, taking your time, move around, search for tender points.

• Be sure to breathe throughout the duration. Holding your breath increases tension, never allowing the muscles to relax enough so you can get deep into the fibers.

• There may be areas that are really tender so roll them slowly and use the appropriate density massage tool. You can use a Theragun or similar in place of foam rollers and balls. To learn more about foam rolling and self massage, click here.

(1) Massage Gluteals - 2-5 minutes each side with 5 inch ball.

(2) Massage Quadriceps - 2-5 minutes each side using a dense foam roller or quad baller.

(4) Foam Roll TFL with dense foam roller - 2-5 minutes each side - Take your time finding the area, tilt slightly forward and back to massage the area.

(3) Foam Roll Lateral Quad / It-Band area - 2-5 minutes each side - You are massaging more of your lateral quad area and you are in a strong side plank position, using the top arm for additional support.

STRETCHING

• Follow up the massage session with the stretches provided. This ensures the best chance of restoring the proper length tension relationship from previous workouts and daily posture stresses.

• Focus on static stretches (holding for 30+ seconds) but move around some within the stretch by simple moving slowly side to side and front to back. Don’t look for the path of least resistance but search and position yourself in the stretch that feels limited.

(1) 90/90 Hip Stretch into Brettzel 1.0 + 2.0 - 4-8 x 10-30+ seconds, take your time practicing the Brettzel, keep back straight with chest tall.

(2) Half Kneeling Quad Hip Flexor Stretch (aka couch stretch) - 4-8 x 10-30+ seconds, alternate legs.

(3) Split Stance Adductor to T-Spine Stretch - 4-8 x 10-30+ seconds with 3-6 T-Spine reaches. Take your time here, move around, breathe and feel the opening.