Homework 8th of Dec to 10th of Dec

To discuss the 'xtra' training organised by Nikos for the Club.

Homework 8th of Dec to 10th of Dec

Postby nikos » Sat Dec 08, 2012 11:09 am

Hi all

For the next three days you will be learning the art of foam rolling

Let s keep it simple.

All the moves that we demonstrated with the roller for ironing our muscles, taking the pressure and tightness away and lengthening them again are the ones you will work on. You will start with the two moves for the back first, lower back first and then roll on your whole back while stretching out. Remember your legs help a lot in this movement.

You will then work on rolling the calves, quads, hamstrings and finally the ITB and the abductors. You have to do it slowly and controlled, remember to keep breathing (don't hold your breath) and stop everytime you feel a tight spot and hold there for up to 30 seconds until you feel it releasing. Spend about 10 mins foam rolling until all muscles feel long and softer

After the foam rolling you will work on three moves everyday again until Monday

That is the cat move 3 sets of 25
The plank 6 sets of 1 min or 45 sec
The foam roller crunch the one we have the front of our legs on the roller and crunch all the way in and then extent all the way out and in again, try to master this and do three sets of 10-15 reps. If you do it properly all abs and core are activated and you also work on your erectus muscles of your back

I will know if you did your homework ;-)

Homework 8th of Dec to 10th of Dec
nikos
 
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