Welcome to the
Flow Zone
stretches, mobility drills and, recovery methods to enhance overall well-being.
Dynamic and Static Stretching
Bottom up Stretching Theroy
The idea that the body's muscles are interconnected, and stretching from the foundation (feet) can have positive effects on muscles throughout the body. This perspective aligns with the understanding of fascial connections and the myofascial system.
The myofascial system is a network of connective tissue that surrounds and intertwines with muscles, bones, and organs. According to this idea, when you stretch or release tension in one part of the body, it can have a cascading effect on other connected areas.
For instance, starting with stretches or exercises that focus on the feet can potentially influence the tension and flexibility of muscles in the posterior chain (the muscles along the back of the body, including the calves, hamstrings, glutes, and back). By addressing the foundation, you might be addressing imbalances or tightness in other parts of the body connected through the myofascial system.
This approach aligns with holistic views of the body and movement therapy, emphasizing the importance of considering the body as a unified system rather than isolated parts. Keep in mind that the effectiveness of such theories may vary among individuals, and it's essential to approach stretching and exercise with consideration for personal health, fitness levels, and any pre-existing conditions. Always consult with a healthcare professional or fitness expert before making significant changes to your exercise routine.
Bottom UP Stretching Routine
1. Standing Calf Stretch w/ Slant Board - 90s each side
A. https://www.youtube.com/watch?v=iLw_-LiA1Lo
2. Hamstring Stretch w/ Strap - 90s each side
A. https://www.youtube.com/watch?v=sbGHQvW2bHE
3. IT Band w/ Strap - 60s each side
A. https://www.youtube.com/watch?v=x8wbFjIMFL4
4. Adductor Stretch w/ Strap - 60s each side
A. https://www.youtube.com/watch?v=T8zGPMgja6I
5. Prone Quad Stretch w/ Strap - 90s each side
A. https://www.youtube.com/watch?v=W98_kVhZ_sM
6. Mod Thom Stretch w/ Strap - 90s each side
A. https://www.youtube.com/watch?v=hpigd3wK1OA
7. Kneeling Hip Flexor Stretch - 90s each side
A. https://www.youtube.com/watch?v=Q4Ko275cluo
8. Single Knee To Chest Stretch - 60s each side
A. https://www.youtube.com/watch?v=RJlykGcn5bo
9. Figure 4 Piriformis Stretch (on back) - 60-90s each side
A. https://www.youtube.com/watch?v=Xb5gHdYtHnk
10. Figure 4 QL/Piriformis Rocking - 75s each side
A. Couldn’t find specific video, figure 4 on back rocking side to side, arms out to the side
11. QL Rocking- 60s total
A. On back Legs ups 90 degrees, feet and knees together, rocking side to side
12. Childs pose Lat stretch - 90s Each side
A. https://www.youtube.com/watch?v=rVDLejdRYVY
13. Threading the needle - 3 x 30s Holds
A. https://www.youtube.com/watch?v=AW0AYwryAWg
Bonus;
1. Foam Roll (FR) Quads
2. FR Hip Flexors
3. FR Piriformis and Gluteus medius
4. FR Adductors
5. FR IT Bands
The FlexFlow FlowSheet Template
This workout template is meticulously designed to cater to individuals seeking a well-rounded approach to fitness, emphasizing both strength and conditioning. It incorporates a variety of exercises targeting different muscle groups and energy systems, ensuring a balanced and effective workout routine.
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What should we know about the services you provide? Better descriptions result in more sales.
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Dynamic Warm Up:
Not static Stretching but moving and stretching at the same time, Foam Rolling. Also a great time to implement Cardiovascular Exercises
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If you save or skip core for the end of the workout this is for you. With your energy levels higher at the beginning of the workout, it would be advantageous to work on the core first as it is one of the most important muscle groups to train and will be used in the rest of your workout.
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This template employs the principle of progressive overload to continuously challenge the body.
As you adapt and become stronger, the intensity of the exercises gradually increases, ensuring ongoing improvements in strength and endurance.
By tracking your workouts in each column you will have a numerical representation of your results that will be easy to understand and reflect!
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Adequate recovery is essential for muscle growth, injury prevention, and sustained long-term progress.
This is a good time to start static stretching for 60 seconds minimum for each stretch to ensure effectiveness.
Flexibility and Mobility are two different modalities! Incorporating static, dynamic stretches and, mobility exercises promotes flexibility and joint health. This helps prevent injuries, improves range of motion, and contributes to a well-rounded fitness profile.
Recovery Methods
Under Construction! Coming Soon!
Mobility Drills
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More Content Coming Soon!
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