Wednesday, December 21, 2016

5 Ways To Perfect Your Post-Workout Protocol by Lisa Kenilworth

Mike Kundla's Power-Day Post-Workout Routine

  • 10-15 cat/camel stretches to release tightness in the shoulders and back 
  • Foam roll hamstrings, quads, and back; ; alternately you can use a barbell with your legs
  • Lacrosse-ball trigger-point work on the hips, shoulders, and calves: 30 seconds of pressure 2-3 times for each area. 
  • 10-15 bodyweight walking lunges per leg
  • 20 arm circles in each direction
  • 3-5-minute cool-down on the stationary bike
  • "My power days require greater recovery and take more time," he says. "I do a lot of stretching using three pieces of equipment every athlete should include for recovery purposes: a kettlebell, a lacrosse ball, and a foam roller."
    On accessory days, Kundla does more traditional-style static stretching. "I also jump rope on these days—100 jumps with both feet, 100 with alternating feet, and 50 reps on each foot individually," he says. "This helps to strengthen the muscles and ligaments in my feet and ankles, which helps reduce injury risk."

2. Water Does More Than Keep You Hydrated

Water plays an important role in recovery, and both athletes stress the importance of not only drinking it to stay well-hydrated—which is critical for achieving top-level exercise performance—but for active recovery as well....

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