SMR (Self Myofacial Release)
BODY PART
DESCRIPTION
TIME
QUADS & HIP FLEXORS
Begin at top of thigh and roll down to top of the kneecap
2 Minutes
TFL & IT BAND
Begin at the top lateral side of hip, roll down outer thigh to top of knee
2 Minutes
ADDUCTORS
Begin inside thigh at the groin and roll down to top of medial knee
2 Minutes
LATISSIMUS DORSI
Side lying, arm overhead roll base of shoulder blade up to armpit
2 Minutes
THORACIC SPINE &
RHOMBOIDS
Lying supine (face up), keeping butt on floor, start at base of upper back
and extend upper back over roller gradually rolling up towards armpits.
2 Minutes
CALVES & PERONEALS
Begin at Achilles, roll up towards knee rolling medially and laterally
2 Minutes
GLUTES & PIRIFORMIS
Seated on ball roll your rump, bottom to top, and laterally (outside)
2 Minutes
POST. ROTATOR CUFF
Position ball behind shoulder girdle and internally/externally rotate arm
2 Minutes
PECTORALIS
Standing against wall, roll ball back-&-forth around the pec (chest) area
2 Minutes
PLANTAR FASCIA
Remove shoes, stand on ball, roll base and arch of foot
2 Minutes
For more on the Foam Rolling, including How-To video demonstrations, visit fundamentalfitness10.com, click
movement on the navigation bar, and from the drop-down menu select SMR.
Ground Based Mobility/Activation
BODY PART
EXERCISE
REPS
POSTERIOR CHAIN
SUPINE BRIDGE (activate glutes)
12
TRUNK/CORE
BIRDOG (keep hips level and fire glutes when extended)
10/Side
CALVES
ROCKING CALF MOBILIZATION
10/Side
Standing (Dynamic) Mobility/Activation
BODY PART
EXERCISE
REPS
HIPS & HAMSTRINGS
FORWARD & BACK LEG SWINGS (move from hips, not from low back)
10/Side
AB/ADDUCTORS
SIDE-TO-SIDE LEG SWINGS (maintain good posture, move from hips)
10/Side
GLUTE MEDIUS
LATERAL BAND WALKS (keep knees out and feet straight)
10/Side
GLUTES & HAMS
WALKING KNEE HUG (stay tall and maintain good posture)
5/Side
QUAD & HIP FLEXORS +
PULL-BACK BUTT-KICK to OVERHEAD LUNGE WALK (stay tall)
5/Side
HIPS & ADDUCTORS +
WALKING SPIDERMANS to OVERHEAD REACH (keep back flat)
5/Side
GLUTES, HAMS, HIPS
CRADLE WALK (keep tall and pull foot towards your chest)
5/Side
SHOULDER GIRDLE
OVERHEAD BROOMSTICK DISLOCATIONS (gradually move hands in)
8
SERRATUS ANTERIOR
SCAP PUSHUPS (keep arms straight and your hips from sagging)
12
HIPS/HAMS/LOW BACK
SQUAT TO STAND
8
3 Corrective (nonrelative) Static Stretches
BODY PART
EXERCISE
TIME
HIP FLEXORS
HIP FLEXOR STRETCH – ½ KNEELING
30-60 S.
TFL & IT BAND
90/90 STRETCH
30-60 S.
NECK REGION
DOUBLE NECK STRETCH
30-60 S.