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Program Layout
Program Duration – 45 mins approx
When – Do the entire program 3 times a week, on your recovery days, do some preparation movements to help the body adapt after your total body workout.
Program Flow – follow the Preparation section, do both sides of the body, then repeat on the more restricted side.
Terminology – We use innovative techniques that may differ in name and locations. Follow the videos and coaching tips for success.
SOE – Roller technique targeting the boney sections. 30 secs max in this region
SME – Roller technique targeting the muscular sections. 60-90 secs in this region
- Wall vs Floor – You have two choices using the rollers, prefer to stand use the WALL. Comfortable laying use the FLOOR. Breathing is the key to tissue change!
SFM – Fascial Mobilisers are our way of moving the tissues, we don’t stretch. 45-60 secs each
- Remember to breathe when performing the program, this will ensure tissue adaptation.
- Keep the movements at low speed and low force, nothing should be forced.
- Listen to and follow the videos, until you feel confident to perform by yourself.
Strength – Integrated challenges using bands or dumbbells with a load that suits you. The acute variables (sets & reps) are located on the downloadable PDF, at the bottom of the Program Introduction video below.
Progress Meter – upon completion of viewing a video, wait a few seconds for the next video to automatically appear. This will then update your progress meter after each viewing. Manually clicking on the next video will disrupt the progress meter.
