13 March 2019

See if Fascial Stretch Therapy (FST) can take your performance to the next level. Check out the link for some Facts and Benefits:   Facts and Benefits of Fascial Stretch Therapy

See if Fascial Stretch Therapy (FST) can take your performance to the next level. Check out the link for some Facts and Benefits: Facts and Benefits of Fascial Stretch Therapy

Article: Facts and Benefits of Fascial Stretch Therapy

Warm-up
Ankles:
2 Rounds of Foot Drills:
100' Walk (shoes off):
- Tip-Toe Forward
- Tip-Toe Backward
- Pronation (Outside Edge)
- Suppination (Inside Edge)
- Heels (shoes on)
***
10 Heidens
***
3x10 Squat on Toes
- :03 -ve
- :02 pause @ bottom
:30 REST between sets

Hips:
3 Rounds:
10/side Flexor Pulls (band)
8/side Bulgarian Split Squats (heavy as possible)
10/side Kossack Squats (Toe Up)
10 QL Walks

Mobility
Shoulders:
i. 1:00/side Rear Delt Smash (ball)
ii. :45/side Side Lying Windmills with Rotation
 - keep knee on block / roller
iii. :45 Alternating Reach Unders - :05 Hold
iv. :45/side Behind the Back Pulls - up/down
v. 2x10 Horizontal External Rotation (light)
vi. 2x10 External Rotation Reverse Flys (light)

Metcon
AMRAP-20:
12 Bench Press (135/95)
12 [Strict] Pull-Ups
Rx+= Strict + 135/95#;
if 135/95# >10RM = Push-Ups

Warm-Down
Pec & Shoulder mobility as required ...