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    RPR Movement Prep

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    api-509652309
    This document provides exercises and stretches to prepare the ankles, lower body, and core for strength training movements. It outlines a series of single leg and double leg ankle mobility drills. It then lists barbell exercises like RDLs, rows, and squats to prepare the lower body. Finally, it describes a reflexive performance reset involving controlled breathing and self-massage techniques targeting the diaphragm, hips, glutes, hamstrings, quads, abdominals and back to optimize movement.

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    Download as PDF, TXT or read online from Scribd

    RPR Movement Prep

    Uploaded by

    api-509652309
    127 views1 page
    This document provides exercises and stretches to prepare the ankles, lower body, and core for strength training movements. It outlines a series of single leg and double leg ankle mobility drills. It then lists barbell exercises like RDLs, rows, and squats to prepare the lower body. Finally, it describes a reflexive performance reset involving controlled breathing and self-massage techniques targeting the diaphragm, hips, glutes, hamstrings, quads, abdominals and back to optimize movement.

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    This document provides exercises and stretches to prepare the ankles, lower body, and core for strength training movements. It outlines a series of single leg and double leg ankle mobility drills. It then lists barbell exercises like RDLs, rows, and squats to prepare the lower body. Finally, it describes a reflexive performance reset involving controlled breathing and self-massage techniques targeting the diaphragm, hips, glutes, hamstrings, quads, abdominals and back to optimize movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    127 views1 page

    RPR Movement Prep

    Uploaded by

    api-509652309
    This document provides exercises and stretches to prepare the ankles, lower body, and core for strength training movements. It outlines a series of single leg and double leg ankle mobility drills. It then lists barbell exercises like RDLs, rows, and squats to prepare the lower body. Finally, it describes a reflexive performance reset involving controlled breathing and self-massage techniques targeting the diaphragm, hips, glutes, hamstrings, quads, abdominals and back to optimize movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    WOLVERINE STRENGTH MOVEMENT PREP

    Ankle Mobility
    *No shoes, full range of motion. Controlled movement to build ankle strength and mobility*

    Series 1 - Single Leg Ankle Raises (x5 ea.) Series 2 - Double Leg Elevated Ankle Raises (x10)
    - Ankle Flips (x10) - SL Aggressive Knee Over Toe (x10-15 sec ea.)
    - Tib Raises (x15) - Tib Raises (x30sec)

    Barbell Movement Prep


    1. RDL (x5-10)
    2. Bent Over Rows (x5-10)
    3. Upright Rows (x5-10)
    4. Overhead Press (x5-10)
    6. Front Squat (x5-10)

    Reflexive Performance Reset (RPR)


    *In order to perform your best, you need to both breathe and move properly”

    1. Diaphragm: Breathing Reset 4. Lateral Sling: Gluteus Maximus and hip extensors. 7. Quadriceps:
    - Deep Belly Breathing (3 deep breaths: in nose, out mouth) - Rub up and down the front of the hip bone from PSIS to ASIS -Rub the quadricep Inside/Above knee (Dig & Smash)
    - Rub an upside down Y, starting at the top of the
    sternum and along the bottom edge of the ribs.

    2. Psoas: Hip Flexors 5. Glutes: Gluteus Maximus and hip extensors. 8. Abdominals and Rotation
    - From the belly button, move over 1.5 in & d 1.5 in over - Rub along the ridge of the skull from the center out to the - Karate chops on inner thighs
    and rub, pressing in towards the spine. edge, behind the ear. Tucking thumbs inside the edge of the - Partner Karate chops and pounds on shoulders and upper back.
    jaw, press in and forward for a few seconds.

    3. Lats & Calves: 6. Hamstrings:


    - From the belly button, move over 1.5 in & 1.5 in up and - V pattern above Sacrum (hip bone knobs)
    rub, pressing in towards the spine.

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