Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Rotate torso towards the bent knee. Return to starting position before standing up
5. Variation: Can add weight to the leg you are squating with
Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Variation: Can add weight to the leg you are squating with
Goal: Shortness of breath with active recovery
Warmup: 10:00 rower or running RPE:5-6
Circuit 1
Touch jump with lateral slides :30 with 200 meter recovery run, total active rest interval 1:00, 5 sets
Cirucit 2- rotate each exercise after 1 set
Mobility getup: 5-20# 3 sets of 10 reps each arm, emphasis on feet flat on floor, knees out. Pelvic floor opener and abdominals
Side lunge with straight leg: 5-20# 3/10 reps
Hamstring Heaven: bent knee 1 leg bridge x25 with Glute kicks x25 each leg, 3 sets
—-200 meter run after completion of 1 set of each exercise, complete 3 sets———-
Circuit 3
Legs: completion of 5 leg movements = 1 set/ 5 sets total
20x Free squat- hands behind head
10x Front lunge each leg-hands on hips
10x Alternating Jump lunge- hands on hips
10x Jump squat- hands behind head
———200 meter run————-
RI:3:00
Circuit 3
Corkscrew: rotational abs
Wall sits: 1:00, with shoulder blade slides on wall
——200 meter run——–
Plank circuit: prone, marine crawl, leg lifts, superman/woman, elbow lifts, alternate hand and leg x10
Stretch and cooldown:emphasis on quads/hipflexors
Instructions:
1. Allow for the ankle to articulate naturally, do not grip with the toes for balance
2. Exhale, emphasis on pushing with the foot that is on the ball
3. Maintain balance for a few seconds before returning into the squat position
4. Harder variation: holding onto dumbell, weight is on the same side of the foot that is on the ball
Instructions:
1. Start in a squat position, Inhale and jump, Exhale as you land, emphasis on core engagement and soft landing
2. Step off of the box, return to starting position
3. This is a high intensity movement
Instructions:
1. Arms crossed or for harder variation a barbell may be used
2. Inhale, reverse lunge, rotating torso towards the bent knee
3. Return the torso to center THEN, exhale, emphasis on pushing into disc to return to a standing position
Stagnation Therapy 