Add on program for athletes to increase their ability to recover between training and sport sessions.
FeaturesStationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.
Stationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.
Stationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.
Stationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.
Stationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.
Stationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.
Stationary
A
Work through 1-2 times: Worlds Greatest Stretch x 5 reps each side 90/90 Hip Mobility x 10 reps to each side Plank to Down Dog x 10 reps Reverse Nordics x 5 reps Banded Hamstring Stretch x :60 seconds each leg Lateral Lunge Hold x :20 seconds each leg x 2 reps Lat Stretch x :30 seconds each side Active Lower Leg: Kneeling Soleus Raise x 15 reps each leg Ankle Iso Combo x :20 seconds each position each leg Shin Pull x 20 reps
Heat or Cold
B
Try to get at least 1 but you can do both! Heat exposure 10-20 minutes [sauna, steam, hot shower, etc.] this will improve blood flow and recovery and is my first choice for athletes. Compression is great as well if you have compression sleeves or access to Normatech boots and/or Cold exposure for 5-8 minutes [ice bath, ice packs, cold bath, etc] this will slow the healing process but can help with inflammation, pain, and mental health. In most cases prioritize HEAT.
DO MORE OF
C
If you are not recovering and oftentimes in pain or injured START HERE: 1. SLEEP more 2. EAT more 3. HYDRATE more 4. Look into supplementation: Creatine + Multi vitamin are a good place to start * we can get you 25% off of all Throne products for life. Interested let us know. Make sure your training makes sense. Happy to look over any training plans.