HansenAthletics
Track & Field, Basketball, Football , Baseball , Strength & Conditioning, Lacrosse, Softball, Youth SportsAdd on program for athletes to increase their ability to recover between training and sport sessions.
Features5 sessions per week
Must use App app to view and log training
Program Training
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.
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.
