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#darkwolfathletics

#recoverythroughstrength

#concussionrecovery

#tbirecovery

Warmup

1) General Warmup (5-7 minutes)

• Rowing or Light Jogging: 5 minutes at a moderate pace to increase heart rate and circulation.

2) Dynamic Mobility (5-8 minutes)

• World's Greatest Stretch with Overhead Reach: 2x/side (hold for 30 seconds per position).
• Leg Swings: 10 reps forward/backward and side-to-side per leg.
• Thoracic Spine Rotations: 10 reps per side in a kneeling or seated position.
• Banded Glute Bridges: 2x12 with a resistance band above the knees.
• Banded Face Pulls: 2x12 to warm up shoulders and upper back

Full Body Strength

*Perform all movements in Part 1 and Part 2 at a 20X0 pace

 

1) 4 Sets

• 10-12 Glute Ham Raises
• Rest :60
• 10-12 Dips (ring, stationary, or bench)
• Rest :60
• 10-12 Ring Rows
• Rest :60

2) 3 Sets

• 8 dumbbell step ups (24" box) R
• Rest :30
• 8 dumbbell step ups (24" box) L
• Rest :30
• 8-10 Zottman Curls
• Rest :30
• 8-10/each Banded Pallof Press
• Rest :30

Cooldown

1) Static Stretching (8-10 minutes)

• Hamstring Stretch: 2x30 seconds per leg (seated or standing).
• Chest Stretch: 2x30 seconds per side (use a doorway or wall).
• Child’s Pose with Side Stretch: 2x30 seconds per side to stretch lats and back.
• Figure-4 Stretch: 2x30 seconds per leg to target glutes.
• Wrist and Forearm Stretch: 30 seconds per side.