REGEN
Fortitude Gym HQ
Strength & ConditioningTraining hard can take its toll on the body. Improving your ability to recover between training sessions is an aspect overlooked by most people. Taking the time to address your soft tissue quality and joint range of motion will decrease the soreness you may have from training and improve your overall training experience. Our Regeneration Program is designed to compliment all of our digital training programs & training program downloads. Exercises are rotated and progressed every 3 weeks to challenge you and keep the process new & stimulating. Program can be completed on WED / SAT OFF days, or as warmup or post work on training days.
Prep
A
Roll C
You will need the following for this series: Foam Roller Lacrosse Ball Softball Perform 10 Passes At Each Position: Ball - Foot Softball - Psoas / TFL / Glutes Lower / Upper Back Lat / Extension / Upper Back
Recovery
B
Warmup: Hip Series A
Complete 5 Reps For Each Movement. Complete All Stretches For Right Side Prior To Left Side. One Knee Hip Flexor One Knee Hip Flexor 45 One Knee Adductor One Knee Heel Sit
C1
AAB: Assault Bike
5 x 1:00
C2
Reverse Hyper: Concentric Only
5 x 15
C3
Row: Inverted: Pronated: Medium
5 x 15
Recovery
D
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll C
You will need the following for this series: Foam Roller Lacrosse Ball Softball Perform 10 Passes At Each Position: Ball - Foot Softball - Psoas / TFL / Glutes Lower / Upper Back Lat / Extension / Upper Back
Recovery
B
Warmup: Hip Series A
Complete 5 Reps For Each Movement. Complete All Stretches For Right Side Prior To Left Side. One Knee Hip Flexor One Knee Hip Flexor 45 One Knee Adductor One Knee Heel Sit
C1
AAB: Assault Bike
5 x 1:00
C2
Reverse Hyper: Concentric Only
5 x 15
C3
Row: Inverted: Pronated: Medium
5 x 15
Recovery
D
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Sal Alosi
Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Most notably, Sal spent 6 years at UCLA where he developed 31 NFL draft pics, including 6 first rounders, and created a cutting-edge Performance Nutrition program.
