LAR Lower Body Routine – 22 minutes

Circuit x 2

This Local Active Recovery Lower Body Routine pairs self-myfascial release with static stretching (which has been shown to have a synergistic effect).
5 SMR’s + 5 stretches x 30s on each side x 2 rounds = 22 minutes

ULT
Foam Roll Calves [DF]
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
ULT
Calf Stretch on a Slant Board – Foot & Ankle
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
Foam Roll Hamstring [MS]
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
LLT
Banded Hamstring Stretch
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
ULT
Foam Roll Quads [DF]
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
ULT
Stretch – Quad Stretch (Passive) – Half Kneeling
reps 30s ea
Set Reps
1 30s ea
2 30s ea
LAR
Foam Roll – Glutes
reps 30s ea
Set Reps
1 30s ea
2 30s ea
ULT
Lying Supine Glute Crossover Stretch
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
ULT
Foam Roll Hip Flexors [DF]
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s
ULT
Couch/Box Hip Flexor Stretch [DF]
time 30s ea
Set Time
1 30s ea h:m:s
2 30s ea h:m:s