Agile 8 - Lower body
#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.
#3 – Glute/Piriformis Myofacial release w/ static stretch - 1 - 2 minutes w/ ball leg bent and straight, then 0:30 - 1 minute stretch
#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!
#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.
Agile 6 - Upper Body
#1 - Thoracic foam rolling - 10 times straight, 10 times left, 10 times right
#2 - foam roller in armpit - rotate body back - back and forth - lats tie in very tender spot 10-15 rolls
#3 - Shoulder capsule stretch sleeper stretch - lay on side -angle upper arm 45 degrees to body - gently push down - relax breath normally 30-45 seconds every few seconds push down more
#4 - Band pec stretch - hang band and stretch chest at 45 degree angle - 30-45 seconds
#5 - static lat stretch - lean back rotate side to side - 30-45 seconds
#6 - band dislocates - start wide and work it in 8 - 10 reps of 2 set
