EXERCISE TIPS & TRICKS

STRETCHING EXERCISES

The Hypervolt: The Hypervolt is a cordless state-of-the-art vibration massage device that helps relax sore and stiff muscles to improve mobility. 

Foam RollingSelf-myofascial release, also known as “foam rolling is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

STRENGTH EXERCISES

  • Goblet Squat. 10 reps

  • Bicep Curls 10 reps

  • Dumbbell Row. 10 reps

  • Push-Up. 10 reps

  • Split Squat (Stationary Lunge) 10 reps each leg

  • Lateral Squat. 10 reps

  • Hip Extension (Glute Bridges/Hip Thrusts) 10 reps

  • Repeat 3-4 times 

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CORE EXERCISES

Plank: The basic core routine begins with the plank, an exercise that actively engages all of the major core muscles.

 

Side Plank: The side plank engages the lateral stabilizers that run from the ankle to the shoulder. The exercise not only increases lateral hip strength and stability, it helps keep the obliques long and strong.

Bicycle Crunch:The bicycle crunch is a classic that works nearly all of your core muscles at once, especially the rectus abdominus and obliques.