DOUG B. TRAINING

STRETCH #1

Hurdle, Butterfly, Straight Leg, Split

without Resistance Band

Hold each position 30 seconds.

 

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 touch right toe with both hands. 

 

Switch.

 

Butterfly. 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. 

Straight Leg. Seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Reach out and touch both toes with both hands. 

 

Split. Seated on mat, separate both legs as far as you can. Reach out with both hands and try and touch each toe. 

STRETCH #2

Precor Stretch Device at Everfit

Hold each stretch 30 seconds

Follow diagram for the 8 stretches

STRETCH #3

Foam Roller (Deep Tissue)

Select a foam roller to your desired tolerance.

White = easy

Green/Blue = slightly firmer

Black = hard

 

Roll face up for:

Upper Back, Middle Back, Low Back, Tail Bone, Hamstrings, Calf’s

 

Roll Side lying for:

IT Band, Hip, Shoulder, Lat, 

 

Roll Face Down for:

Quads, Chest, Shoulder

STRETCH #4

Hip Stretch #1

Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 30 seconds. 3 repetitions. Switch.

 

STRETCH #5

Hip Stretch #2

Sit on mat with left leg straight out in front of you. Bend right leg and bring right foot in towards groin touching inner left thigh. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. 3 repetitions. Switch.

STRETCH #6

Cat Stretch/Reach and Extend

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Hump/round your back and lower your glutes down to your heels. Reach out in front with your arms, tuck your head down. Rise back up to straight arm/arched back position. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.

10 reps. Switch

STRETCH #7

Low Back/Hip/Oblique Stretch

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat. 

Hold 30 seconds. Switch

WRIST EXERCISES

All movements done kneeling and on a mat.

1 - Finger Pulses

Kneeling on a mat, place your fingers (not thumbs) on the mat in front of you putting pressure through your fingers, with your knuckles bent. Pulse up and down through your fingers. (Don’t bounce). The more you lean forward the more weight you put on your wrist.

Work up to 30 reps

 

2 - Palm Pulses

From the kneeling position, place hands/palms flat on the mat, fingers forward. Move your body forward lifting/pulling palms off mat keeping base of fingers and fingers on mat and arms straight throughout. 

Work up to 30 reps.

 

3 - Side to Side Palm Rotations

From the kneeling position, place hands/palms flat on the mat, fingers forward. Lift hand/thumb off mat rolling on each finger joint in a side to side movement.

 

4 - Front Facing Elbow Rotations 

From the kneeling position, place hands/palms flat on the mat, fingers forward and apart. Roll both elbows inward and outward, slow, keeping arms straight.

 

5 - Side to Side Wrist Stretch

From the kneeling position, place hands/palms flat on the mat, fingers out to the side.

Rock side to side keeping one palm down while the other is slightly off mat.

 

6 - Rear Facing Wrist Stretch - Palms Down

From the kneeling position, place hands/palms flat on the mat, fingers facing your knees. Try to keep the heel of your hand on the mat. Sit back on your heels making sure the palms/hands remain flat on the mat. 

 

7 - Rear Facing Wrist Stretch - Palms Up

From the kneeling position, flip hands over, fingers facing knees. Sit back on your heels, keeping arms straight.

 

8 - Rear Facing Elbow Rotations

From the kneeling position, flip hands over, fingers facing knees. Keep arms straight. Rotate elbows inward and outward. Do not let your fingers move. If they move place knees on top of fingers to secure.

 

9 - Forward Facing Wrist Stretch

From the kneeling position, place hands/palms and heel of hand flat on the mat, fingers forward. With your arms locked out, lean forward as far as you can while leaving your whole hand on mat.

10 - Forearm using the Bar with 10 pound resistance.

Twist bar with arms extended/parallel to floor.

2 x each way