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Workouts: Restorative

Workouts: Restorative

December 19, 2018

Workouts: Restorative

December 19, 2018

When to use Restorative Workouts:

  • Post exercise breathing techniques
  • After a Fight or Competition: 1-2 weeks post
  • Strategically during the week
  • Weekends to relax, restore and recover
  • Morning/evening routines

Unlike other types of workouts, these restorative workouts can help increase energy, start the recovery process and help you feel more alert.  These can be used throughout the week, between workouts, etc.  Their intensity is very low and they are meant to help you restore basic human functions that can be lost from high intensity training.

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Our Recovery Series is Broken Down into 4 Parts:

  1. Soft Tissue Work
  2. Mobility
  3. Solidify the Weak Links
  4. Tying It All Together

 1. Soft Tissue Work

Foam Rolling and other soft tissue work is simply a way to shut down overactive (tight) muscles.

We recommend rolling for about 3-5 minutes when you get to the gym.

Common trouble spots include:

  • Arches of the feet
  • Calves
  • Quads
  • Glutes/Hips
  • Stomach
  • Chest
  • Shoulders
  • Lats
  • Spinal Erectors

2. Mobility Drills

Real mobility training improves strength and control  in extended ranges of motion.  We recommend using a handful of mobility drills to address your specific trouble spots.  In the foundation section, we use a lot of controlled articulation drills, or CARS, developed by Dr. Andreo Spina.  These will help you regain joint function and more body awareness.

Mobility Drills will primarily focus on:

  1. Big Toe – Foot – Ankle
  2. Hips
  3. Shoulders – Neck

 

3. Solidify Weak Links

In order to restore function and regain confidence, we must build stability and strength back into your joints.  In this section, we use a variety of stability drills to strengthen the foot, ankle, hips, core and upper back/shoulders.  These low intensity drills may seem simple, but really challenge common weak links.

  1. Foot – Ankle
  2. Hips
  3. CORE
  4. Upper Back – Shoulders and Neck

 

4. Tying it All Together

After isolating certain areas, we need to slowly integrate them back into more complex movements.

For example, if we were working on the shoulder, then we might use a crawling variation to get the shoulders working in coordination with the core and hips.

Our Foundation Recovery uses low intensity, remedial drills to slowly get you moving again, without pain.

Drills that we recommend include:

  1. Rocking
  2. Rolling
  3. Crawling
  4. Marching

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