Pacifica runners regeneration workout (part 1)

 

Chris Shah, Founder, fitness coach, Terra Nova fitness

Check out video for full instructions and useful knowledge!

      1. Roll out feet with tennis ball

30-60 sec each foot

    

     2.   Roll out gluts with tennis ball

30-60 sec each side

    

    3.   Roll out It band with tennis ball

30-60 sec each side

     

    4.   Half kneeling hip flexor rock

10-15 rocks each side

    

     5.   Calve strap – pump the peddle

10-15 pumping each side

    

    6.   Standing ankle mobility

10-15 each side

 

    

   7.   Standing bent over upper back mobility

10-15 each side

   

       8.   Parasympathetic recovery breathing

4 seconds through nose, 10 seconds exhale through mouth
X 4 total cycles

 

Dedicated to your success, 

Chris Shah 

Thank you, Ami Hodge!

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