Bill R. Training 1/9/19

 

Shoulder Conditioning with white or green color foam roller. Black is the hardest grade foam.

Foam roll shoulder Lie down on mat, side position. Position R. shoulder on foam roller. Keep your R. arm in front of your body. Use your opposing hand and body to move back and forth over the area of shoulder that gives you discomfort. Next reposition your R. arm behind your body and foam roll. Each time you roll, change the position of your body to get the maximum area of the shoulder worked. Slow. 30 to 45 seconds each shoulder.

 

Precor Machine Stretch (hold each position 15 seconds)

 

Shoulder Stretch (arms crossed over)

 

Outer Thigh Stretch (cross ankle over knee)

 

Inner Thigh Stretch (place both feet on top of pad)

 

Cardio

Ski Row (1 minute)

Rower (1 minute 30 seconds)

Fan Bike (1 minute)

 

Hamstring Stretch/Inner Thigh Stretch with Resistance Band  

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds. Then pull band with right leg to the right side down toward floor and hold for 30 seconds.

 

Quad Stretch with Resistance Band

Lie down on mat (Prone Position - Face down). Bend right leg 90 degrees. Keep left leg straight. Place band around right foot. Reach back over your body and grab band pulling it over your head while stretching quad. Hold 30 seconds. Switch.

 

Standing Airplane, Field-Goal, Scarecrow, Wings (Slow controlled movements, Feet shoulder width apart throughout)

 

Airplane - raise arms out to the side, straight, parallel to floor

 

Field-Goal (Keep arms straight throughout) Bring arms straight back behind yourself, then sweep down by your side and raise all the way up to a referee’s field-goal position (Straight up in the air above head, arms by your ears).

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward as far as you can, keep elbows up, rotate back up to scarecrow position)

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together) 8 repetitions (You may use light hand weights or DB’s to perform or you may perform with no weight and hold palms out throughout)

 

Hurdle, Butterfly, Straight Leg, Split with Resistance Band

Hold each position 30 seconds.

 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward. Note: If not using a band, just reach out and touch your right toe with both hands. Switch.

 

Butterfly. While still grasping band handles and seated on mat, bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet letting the band pull you forward. Note: if not using band just reach out with both hands over both feet while driving both knees to floor.

 

Straight Leg. While still grasping band handles and seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Let the band pull you forward and reach out and touch both toes with both hands holding band handles. Note: if not using band, just reach out to touch toes without band.

 

Split. While still grasping band handles and seated on mat, separate both legs as far as you can. Let the band pull your body forward. Note: If not using band, reach out and touch each toe with each hand without bending legs. Rotator Cuff Band Stretch Hold band overhead and pull both arms side to side and try to pull opposing arm behind your head. Both arms remain straight throughout.