Beginner Rolling Routine

Using a Foam Roller, spend 20-60 seconds on each of the following areas: 1) Glutes/Hip Rotators 2) Upper Back 3) T Spine Extension 4) Posterior Shoulder (Lats, Armpit) 5) Quads/Hip Flexors 6) TFL (Front Pocket) The joints that benefit primarily are the hips, spine, shoulders, and knees.

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Cross In Front - Agility Ladder

3 x 30

Lateral Box Jump

2 x 5

Medicine Ball Side Throw - Standing

2 x 5

Front Squat - 2DB

3 x 10

Bent Over Row - 2DB or 2KB

3 x 10

Hand Supported Single Leg Deadlift - KB/DB

3 x 10

Seated Alternating Overhead Press

3 x 20

Calf Raise - Leg Press Machine

3 x 10

Cable Overhead Tricep Extension

3 x 10

Cool Down

- Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes so you don't feel stiff later. - 🍽 Eat something within the next hour or drink a protein shake. - 💊 Take 5g of creatine daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake with 5g of creatine within the next hour. BEST Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most.

Beginner Rolling Routine

Using a Foam Roller, spend 20-60 seconds on each of the following areas: 1) Glutes/Hip Rotators 2) Upper Back 3) T Spine Extension 4) Posterior Shoulder (Lats, Armpit) 5) Quads/Hip Flexors 6) TFL (Front Pocket) The joints that benefit primarily are the hips, spine, shoulders, and knees.

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Slalom Switch Foot - Agility Ladder

3 x 30

Single Arm Squat and Rotational Press - 1DB/1KB

2 x 5

Side Plank - Kick

2 x 10

Deadlift - Trap Bar

3 x 10

Push Up - Smith Machine

3 x 10

Reverse Lunge - Alternating

3 x 20

Bent Over Row - Single Arm, Landmine

3 x 10

Prone Leg Curl

3 x 20

Cool Down

- Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes so you don't feel stiff later. - 🍽 Eat something within the next hour or drink a protein shake. - 💊 Take 5g of creatine daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake with 5g of creatine within the next hour. BEST Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most.

Beginner Rolling Routine

Using a Foam Roller, spend 20-60 seconds on each of the following areas: 1) Glutes/Hip Rotators 2) Upper Back 3) T Spine Extension 4) Posterior Shoulder (Lats, Armpit) 5) Quads/Hip Flexors 6) TFL (Front Pocket) The joints that benefit primarily are the hips, spine, shoulders, and knees.

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Lateral Lunge - 2DB

3 x 10

Clean - 2DB

3 x 10

Push Press - 1KB/1DB

3 x 10

Front Squat - 2DB

3 x 10

Bent Over Row - 2DB or 2KB

3 x 10

Scissors - Agility Ladder

3 x 30

Bicep Curl - 2DB

3 x 10

Plank - Ankle Tap

3 x 10

Hollow Hold

3 x 20

Cool Down

- Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes so you don't feel stiff later. - 🍽 Eat something within the next hour or drink a protein shake. - 💊 Take 5g of creatine daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake with 5g of creatine within the next hour. BEST Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most.