Maintenance

Test der movement preparation von Schwartzman & Attia.

Introduction

Soft tissue preparation
With foam roller roll out:
Calfs (gastrocnemius)
Hamstrings (side to side movement!)
Glutes (maximus)
Glutes (medius)
Quads (one side at a time)
TFL (tensor fasciae latae) (grind it out)
Thoracic spine (top of neck to mid back)
Pecs (trigger point therapy ball, lift arm, create separation)
Serratus anterior (again w roller. Palm up to externally rotate)

Muscle activation
Hip flexor (in half kneeling position, tilt hip upward, squeeze glutes)
Quads (standing pos., grab foot, tilt hip up, pull leg back)
Gluteus Medius (Jane Fondas: lay sideways, flare out lower leg for stab, lean forward, foot of upper leg points down, elongate and lift leg)
Gluteus max&med&hamstrings (Single bridges. In top position rotate free leg out, 8-15 reps)
Core (Dead bug.)
Core (Stir the pot. In plank position rotate in shoulder w/o moving rest o body)

Dynamic warm-up
Hips&thoracic spine (Lunge out and stretch arms to the sky. Sqeeze butt, lower back neutral, Warrior variation fr Yoga. Alternate sides, 10 reps)
Same (this time with rotation of thoracic spine. Step out, open chest, arms to the side, rotate in direction of forward leg, look behind, rotate just as much as you can keep hips forward. 10 reps)
Lateral preparation of hips&knees (Lateral lunges. Sit back. In squatted posi. rotate free leg up for extra stretch. Dynamically altnerate sides.)
Hip hinge (small step forward. bend back leg slightly, flat back, hinge in hip, reach arms tow front foot to elongate hamstrings, feel stretch, change sides dynamically)
Core&glutes&balance (reverse lunge, drive back knee through and up to parallel, press down on knee w hands, hold for a few seconds, repeat w other side. 10 reps)
Core (Plank, tap hands to shoulders alternating. Try not to rotate rest o body. 16-20 reps. The wider legs are spread out the easier.)
Downward dog (Tall spine and flat back first, straight legs second)
Worlds greatest stretch (from down dog to plank, bring foot outside hand, chest up, flat back, reach same side elbow to ground, then towards sky. repeat rotation sequence.)
Deep squat (weight on heels, push knees out w. elbows., "swim" gently from left to right)
Glutes&Pecs(Walk back into reverse Tabletop. push as high as you can. sqeeze shoulder blades together. Hold top position for a breath. 10 reps)
Shinbox Drill (see vid. :) )