Phase 2:
- This week will will set up 2 categories
- Sorry for the long explanation below, but believe me it is necessary
- Below the explanations you will find your movements for the week with new ones in BOLD
- Light movements that I call “Daily Sequence”
- This is a sequence that is all about light movement and muscle activation
- It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
- I will continue to give you some alternative options over the next few weeks to include in this sequence
- The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
- You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
- There is something called the “5 Tibetan Rites” that had a great impact on me
- Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
- I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
- This sequence should be brief and take only 5-10 minutes at the most
- I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
- Strength Circuits
- These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
- Your goal with this is to feel muscle tension and hopefully fatigue
- Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
- When your body fatigues, you may start to get pain and that is your cue to stop
- Pay attention to what you feel later that day and the next day
- Mild pain is alright as long as it goes back to baseline within 24 hours
- If pain is more severe you have a couple options
- 1) Ice right after to minimize inflammation
- 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
- In my mind, most exercises can be made painful or not painful by the way that you go about it
- Example: If I give you a squat variation, there are many ways to decrease risk of pain
- Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
- Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
- Light movements that I call “Daily Sequence”
- Rock Tape Achilles VIDEO
- The first 2 pieces of tape most important with the third more optional
- Daily Sequence: Complete everyday
- Self MFR Calf VIDEO
- use a tennis ball or lacrosse ball
- Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
- Light Muscle Activation without over fatigue
- You can use the band or double leg heelraise off edge of step/wall. Everyday you want to try to activate the calf in a range where there is no achilles pain without over fatiguing it. That can be in the form of the band below or a double leg heelraise short of achilles pain, but if not painful, going as deep into a stretch as tolerable
- 10-15 reps either option
- Options
- Self MFR Hamstring VIDEO
- Hamstring Isometric with Contralateral Leg Raise VIDEO
- This can be done with an exercise ball of feet up on couch/chair
- Try not to push directly onto heel as it is likely tender
- Push more so into the calf
- hold each 5sec, 10-15reps
- 107) Heels to Butt on Floor Phase 1 VIDEO
- Knees bent as much as possible to get a quad stretch
- 10-15 reps
- 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- This can be done lightly and frequently throughout the day when you are not training to just lightly move that area without putting alot of pressure on it
- 5-10x whenever you find yourself sitting statically as an effort to improve circulation and blood flow to that area
- Self MFR Calf VIDEO
- Strength Circuit:
- Begins to progress loading
- Do this slow especially on the negative
- Ice afterwards if there is any soreness
- I would not do this and then do any type of training after.
- Ideally this would be more towards the end of the day so you can ice and take it easy afterwards
- Circuit #1:Go through from one station to the next, Can go through the circuit 1-3x depending on level of faitgue
- 127.2) Step Heel Raise Short Range VIDEO
- 30sec-2 minutes
- focus on time so all reps are slow each leg
- 81) Basics of Bear with Leg Lift VIDEO
- Start with a static hold 30sec-2 minutes
- If you are getting at least 90sec, you can try to add the leg lift, hold 10sec, then switch legs and keep alternating for 30sec-2minutes
- 160) Reverse Lunge VIDEO
- Try this using anything sturdy, sink or TRX
- Really slow on the negative and try keep low back neutral
- 8-20 reps…is one side weaker
- 127.2) Step Heel Raise Short Range VIDEO