Soft Tissue Happiness

 

RAD Series

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Pre Training Roll with the RAD Axle

  • Roll up and back= 1

  • Roll out 10 reps per side:

    • Glutes

    • Hamstrings

    • Calves

    • IT bands

    • Quads

    • Upper Back

 

Happy Shoulders with the RAD Centre

  • Hit both sides with each movement

    • Pec scrub: 10 circles each way

    • Lat scrub: 10 circles each way

    • Trap Scrub: 10 circles each way

    • Clockwork pec: up and down 10 reps

    • Clockwork trap: up and down 10 reps

 
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Quick RAD Rod Soft Tissue Prep

  • Roll the entire length of the muscle

  • Up and down = 1 rep

  • 10 reps per side

  • Roll out:

    • Calf

    • Inner thigh

    • Outer thigh

    • Hamstring

 

Happy Hips

Start with the Rad Axle (foam roller)

Roll the muscles around the hip

About 10 rolls each

Next use the RAD Atom (stiff ball)

Place the Atom on the muscle tension

Sit and breathe through tension

From there use the RAD Centre

Pinpoint tension and scrub

Next use an Average band

Place around the thigh

Let the band do the work

Move as you feel the need

Finish withe the Catcher Stretch

Sit deep into the hip

Push and pull actively

Work a few reps in each direction

NO PAIN OR FATIGUE

Quick Band Hip Stretch

Works best after pre warmup routine

PNF (Proprioceptive Neuromuscular Facilitation):

-Use a band to pull your back leg until you begin to feel a stretch

-Keep steady tension through the band

-Drive down through your heel for a 3 count

-Take a deep breath

-Pull your leg back further and repeat the process

Benefits: PNF can help you gain both active and passive range of motion