Stretching and Foam Rolling Synergy

Circuit x 2

This block utilizes the synergistic effects of stretching (static) and foam rolling.

Perform each activity for 30s (on each side if appropriate).

LAR
Foam Roll – Hamstrings
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s
ULT
Stretch – Standing Hamstring Stretch- Alternating
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
Calves – Foam Roll
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s
ULT
Calf Stretch on a Slant Board – Foot & Ankle
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s
LAR
Foam Roll – Hip Flexors
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s
ULT
Hip Flexor Stretch
time 30s
As alternative to static hold, perform 2 sec pulses. Add wrist circles and finger pulls.
Set Time
1 30s h:m:s
2 30s h:m:s
Stretch – Scorpion
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s