Foam Roll / Mobility (Warm Up) Program Template Gary Ditsch

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1 Foam Roll / Mobility (Warm Up) Program Template Gary Ditsch Introduction This is a series of foam rolling exercises to help improve movement, flexibility and mobility around the hips and spine. This workout can be done prior to any strength training or cardio workout. In fact, if you are dealing with current soreness or overuse issues, then foam rolling and mobility work is a requirement. Warmup Summary of program Activity Type Sets Reps Duration Tempo Intensity Rest Hamstring - SMR Exercise 20sec Gastroc/Soleus - SMR Exercise 20sec Chest - Supine on Foam Roll Exercise 20sec Adductor - SMR Exercise 20sec Piriformis - SMR Exercise 20sec IT Band - SMR Exercise 20sec Quadriceps - SMR Exercise 20sec Spinal Rotation - w/ Flexion Exercise And Extension 2 8 Hip Swings - Forward and Side Gastroc - w/ Pronation And Supination Side to Side Hip Swing (Scapula) Dorsiflexion - Closed Chain Exercise 2 8 Abdominal Bridge - Passive Exercise Leg Lock 2 8 Single Leg Reverse Lateral Reach and Arm Reach Exercise 2 6 Squat - Split Exercise sec Cool Down: Hamstring - SMR - Feet are crossed to increase leverage. - Roll from knee toward posterior hip. - Place hamstrings on the roll with hips unsupported.

2 Gastroc/Soleus - SMR - Slowly roll calve area to find the most tender area. - If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%. - Place foam roll under mid belly of lower leg. - Cross left leg over right leg to increase pressure (optional). Chest - Supine on Foam Roll - Extend arms out to sides at about 45 degrees from head. - Keep arms straight with palms up. - PUSHBACK OF HANDS TOWARD FLOOR. - Lie supine on foam roll. Adductor - SMR - Be cautious when rolling near the adductor complex origins at the pelvis. - Extend the thigh and place foam roll in the groin region with body prone on the floor. Piriformis - SMR - Roll on the posterior hip area. - Increase the stretch by pulling the knee toward the opposite shoulder. - Begin positioned as shown with foot crossed to opposite knee. IT Band - SMR - Roll just below hip joint down the lateral thigh to the knee. - Position yourself on your side lying on foam roll. - Bottom leg is raised slightly off floor. - Maintain head in neutral with ears aligned with shoulders. - - This will be EXTREMELY PAINFUL for many, and should be done in moderation.

3 Quadriceps - SMR - Roll from pelvic bone to knee, emphasizing the lateral thigh - Body is positioned prone with quadriceps on foam roll - It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations Spinal Rotation - w/ Flexion And Extension - The goal is to eventually be able to rotate the elbow pointed directly up to the ceiling. - There must be no movement from the lumbar spine/sacrum area, however the cervical spine/head is allowed to move with the upper body. - Position client as pictured on all fours in neutral spine. - Place one hand behind the head (without pushing!). Hip Swings - Forward and Side - Place left hand against wall. - Controllably swing right leg forwardstretching the glutes, hamstrings, and Gastrocnemius. - Continue by swinging leg backwards with optimal core control dynamically stretching the rectus femoris and illiopsoas. - Begin by anchoring your right arm to a wall or sturdy object. - Stand up tall and draw in the navel towards the spine at the same time squeezing the glutes. - Retract scapulas to neutral position. Gastroc - w/ Pronation And Supination - Draw your belly button inward toward your spine. - Keep rear foot on ground, with opposite hip flexed. - Next, slowly move through hips creating controlled Supination/ Pronation through the lower extremity. - Controllably move in and out of stretch position for recommended time. - Switch sides and repeat directions. - Stand near a wall or sturdy object. - Bring one leg forward for support; use your upper body to lean against wall. - Your outstretched leg should form one straight line and the subtalar joint be in a neutral position.

4 Side to Side Hip Swing (Scapula) - Swing arm across the body, driving hips from side to side - Keep feet flat on floor - Let the body "react" to the momentum of the arm - Don''t force the movement - Face wall, place one hand shoulder height against the wall - Soften Knees Dorsiflexion - Closed Chain - Instruct the client to slightly lunge forward while performing active dorsiflexion (keep the forfoot on the ground). - Maintain optimal allignment betweent the knee and 2-3rd toe. - Position the client as pictured - a "tall" posture with shoulders and hips square. Abdominal Bridge - Passive Leg Lock - Lieon the floor with both legs in triple flexion (as shown). - Raise one leg off the floor by flexing at the hip, (ensure that the spine maintains its angles) and hold. - Lift the hips off the ground and make sure that the hips stay level on a transverse plane. - "Push" the anterior superior iliac spine (ASIS). towards the ceiling and hold. - Lower slowly and repeat. - Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Single Leg Reverse Lateral Reach and Arm Reach Reps : 6 Sets : 2 Intensity : Tempo : 6 Rest : Duration : - Performing single leg squat reach behind and across with opposite leg - Try to keep hips parrallel and not rotate to increase reach - Don t try to reach too far as this will only cause compensations - Hands on hips standing on single leg

5 Squat - Split - Take a smaller than walking length step (as shown). - With 90 percentof the weight on the forward leg, keep the chest height and perform a squat by bending the hind leg towards the ground. - Pay close attention to the video to observe the relative timing of this movement pattern. - TRAINERS: Watch and correct excessive flexion at the trunk, head forward head carriage and anterior migration of the shoulders. - Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system. - Allow the body to rhythmically flow throughout this movement.

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