Author: coachjamesfisher

Static Stretching combines low force and long duration movements. This helps return muscles to their normal lengths after tightening and shortening after a workout. Move slowly into the stretch to the point of mild to moderate tension and hold for 3-5 deep breaths (20-30 seconds). Avoid bouncing or moving in and out of the stretch.

• Static Calf Stretch
• Static Quadriceps Stretch
• Static Supine Hamstring Stretch
• Static Glute Stretch
• Static Hip Flexor Stretch 

The Recovery Flexibility Foam Roll Circuit 1 is a great introduction to foam rolling. It targets the 3 main muscle groups used for endurance workouts and helps to speed up recovery. Foam roll exercises are ideal for after an endurance workout or performed by themselves on a recovery day.

• Foam Roll Calves Two Leg
• Foam Roll Hamstrings Two Leg
• Foam Roll Quadriceps Two Leg