[NL] Strength Day Prep (Foam Rolling & Activation)

Circuit x 1

Feel free to massage more body parts – if you feel restricted in a particular area (e.g. pecs, calves, etc.), take some extra time to try and get increased blood flow and circulation to those areas.

UMT
Foam Roll Overhead Reaches
reps 10 per side
Set Reps
1 10 per side
UMT
[NL] Foam Roll – Lats (Latissimus Dorsi)
time 60 s per side
Tempo slow
Set Time Tempo
1 60 s per side h:m:s Slow
ULT
Self Massage: Foam Roll Inner Thigh
time 60 s per side
Tempo slow
Set Time Tempo
1 60 s per side h:m:s Slow
LAR
Self-Massage: Glutes
time 60 s per side
Tempo slow
"How-to" self-massage for the glutes/posterior hip.
Set Time Tempo
1 60 s per side h:m:s Slow
ULT
Kneeling Squat Get Up
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled

Great stretch for the bottom of your foot, and requires mobility at your ankles, knees, and hips.

UMT
[NL] Half-Kneel to Lateral Lunge
reps 5 per side
Tempo controlled
Set Reps Tempo
1 5 per side Controlled

Use the lateral lunge to get a good stretch through your inner thigh muscles (i.e. adductors).

LLT
Band Half Kneel Bow to Row
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
LLT
[NL] Toner Single Arm External Rotations
reps 10 per arm
load light
Tempo controlled
Set Reps Load Tempo
1 10 per arm Light Controlled

The load is 'light' because the external rotators of the shoulder are relatively small; however, the resistance should be great enough that you're getting tired by the 10th repetition.