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Best Type of Stretching: Alternate between flexibility, mobility, and tissue release. Phase I (2 weeks) - Flexibility Phase II (2 weeks) - Mobility Phase III (2 weeks) - Tissue Release 5x/week
Specific Exercises You Need To Do: Flexibility, mobility, and tissue release routines - alternate, 2 days per week. Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/ hip rotators, calves, neck, pec/chest Mobility exercises: T-spine mobility, side pillar variation, hip extension variation, ankle mobility, goblet squat to stand variation, sagittal lunge variation, transverse lunge variation Tissue release exercises: pec minor, quad/recuts femoris, mid-glute/ piriformis, VMO/adductors/femoral triangle, ITB vastus lateralis, calves, shins/peroneals, upper/mid/lower back/T-spine Flexibility exercises: hip flexor, adductors, glute/hip rotators, (proximal) hamstring, calves, neck, pec/chest Mobility exercises: T-spine mobility, Y, T, W, L, I raises or wall/floor slides variation, side pillar variation, hip extension variation, sldl variation, ankle mobility, goblet squat/squat to stand variation, sagittal lunge variation, frontal lunge variation, transverse lunge variation Tissue release exercises: pec minor, mid-glute/piriformis, VMO/ adductors/femoral triangle, ITB/vastus lateralis, hamstrings, calves, shins/peroneals, upper/mid/lower back/t-spine, lats/rear shoulder/triceps Flexibility exercises: glute/hip rotators, neck, pec/chest, lat/shoulder rotators Mobility exercises: T-spine mobility, Y, T, W, L, I raises or wall/floor slides variation, push-up/front-pillar variation, side pillar variation, hip extension variation Tissue release exercises: pec minor, VMO/adductors/femoral triangle, upper/mid/lower back/T-spine
Flat-back
Phase I (3 weeks) - Mobility Phase II (3 weeks) - Mobility, then Tissue Release Phase III (3 weeks) - Flexibility, Mobility, then Tissue Release 5x/week
Sway-back
Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 4x/week
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BodyRepairPlan.com
Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 7x/week
Flexibility exercises: neck, pec/chest Mobility exercises: T-spine mobility, Y, T, W, L, I raises or wall/floor slides variation, pushup/front-pillar variation, side pillar variation Tissue release exercises: pec minor, upper/mid/ lower back/T-spine Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/hip rotators, hamstring Mobility exercises: hip extension variation, sldl variation, ankle mobility, goblet squat/ squat to stand variation, sagittal lunge variation, frontal lunge variation, transverse lunge variation Tissue release exercises: pec minor, quad/ rectus femoris, mid glute/piriformis, VMO/ adductors/femoral triangle, ITB/vastus lateralis, hamstrings, calves, shins/peroneals Flexibility exercises: calves Mobility exercises: hip extension variation, sldl variation, ankle mobility Tissue release exercises: VMO/adductor/ femoral triangle, calves, shins/peroneals
Anterior/posterior hips
Phase I (2 weeks) - Tissue Release Phase II (2 weeks) - Mobility Phase III (2 weeks) - Tissue Release, then Mobility
5x/week
Anterior/posterior ankles
Phase I (2 weeks) - Tissue Release Phase II (2 weeks) - Mobility Phase III (2 weeks) - Tissue Release, then Mobility 3x/week
Copyright @ 2012
BodyRepairPlan.com
Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 3x/week
Flexibility exercises: pec/chest, lats/shoulder rotators Mobility exercises: T-spine mobility, push-up/ front pillar variation, side pillar variation Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps Flexibility, mobility, and tissue release & activation circuits - alternate, 2 days per week. Flexibility exercises: neck, pec/chest, lats/ shoulder rotators Mobility exercises: T-spine mobility Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps Flexibility exercises: neck, pec/chest, lats/ shoulder rotators Mobility exercises: T-spine mobility Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps
Knock-kneed or bow-legged
Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 5x/week
Finger tightness/deformities
Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 5x/week
Copyright @ 2012
BodyRepairPlan.com
Movement Screening Notes: Head forward Arms forward Forward bent at waist Knees over toes Heels up
Specific Exercises You Need To Do: Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/hip rotators, hamstring, calves, neck, pec/chest Mobility exercises: T-spine mobility, side pillar
variation, hip extension variation, ankle mobility, goblet squat to stand variation, sagittal lunge variation, transverse lunge variation
4x/week
Tissue release exercises: pec minor, quad/rectus femoris, VMO/adductor/femoral triangle, calves, upper/mid/lower back/T-spine Flexibility exercises: hip flexor, neck, pec/chest, lats/shoulder rotators Mobility exercises: T-spine mobility, Y, T, W, L, I
raises or wall/floor slides variation, push-up/frontpillar variation, side pillar variation
Press Height: chest, shoulder, face, forehead, top of head, above head, or full range of motion 5x/week
Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps Z-Sit Right cheek higher than left Left cheek higher than right Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/hip rotators, hamstring, neck Mobility exercises: hip extension variation, sldl
variation, ankle mobility, goblet squat/squat to stand variation, sagittal lunge variation, frontal lunge variation, transverse lunge variation
7x/week
Tissue release exercises: quad/rectus femoris, mid-glute/piriformis, VMO/adductors/femoral traingle, ITB/vastus lateralis, hamstrings
Copyright @ 2012
BodyRepairPlan.com