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1
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1. Stand with your shoes off and one foot on a trigger ball (tennis ball, for example). 2. Roll the arch of your foot back and forth over the ball, holding on any sore spots you find. 3. Complete th...
2
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1. Lie facedown on the ground supporting your weight on your forearms with a foam roll under one thigh and the other leg crossed at the ankles. 2. Roll along the quads from your hip to just above you...
3
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1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side. 2. Roll along the inside of your thigh from your pelvis to the inside of your knee. 3. Spend more ti...
4
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1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the thigh of the bottom leg. 2. Lift your butt off the ground so that your weight is support...
5
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1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh. 2. Glide your body over the foam roll from your hip to just above the outside of your knee. 3. Spen...
6
Sets: 1
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Reps: 10
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1. Assume a half kneeling (one knee on ground) position with back knee on soft mat or pad with back foot elevated on physio ball or bench. 2. While keeping a slight forward lean of the torso, tighten...
7
Sets: 1
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Reps: 10
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1. Lie on your back with your legs straight and a rope wrapped around the foot of one leg. 2. Holding the ends of the rope in your hands, lift the roped leg as high as possible, and then give gentle...
8
Sets: 1
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Reps: 10
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1. Lie on your back with both legs straight. Pull one knee toward your chest, grasping behind the knee with both hands. 2. Straighten your lower leg as much as possible without letting your knee mov...
9
Sets: 1
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Reps: 10
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1. Lie on your back with a rope around one foot, wrapped around the outside of your ankle. Hold the ends of the rope in your opposite hand with your free hand out to the side. 2. Lift your leg across...
10
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie on your back with a rope around one foot, wrapped around the inside of your ankle. Hold the ends of the rope in your hand on the same side as the roped leg. 2. Lift your leg as far to the side...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.