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This is the next phase in the Reconstruction workout program and it's actually done on an off-day. Normally I design programs in such a fashion; Workout A, B, and C with a day of rest in between. However, in this particular program I have built two additional workouts to help build up your body even more.
The off-day workouts are less intense then the A, B, and C workouts, with more focus on reconstruction. These workouts came about when one day I was hiking and jumped off a 10 foot ledge and landed on a hard surface, messing up my ankle. So, I had to spend some time reconstructing my body.
So 3 of the exercises I'm going to take you through involve a tennis ball and a foam roller that will really benefit a lot of people. In total I'm going to cover 11 exercises along with an abs circuit from the first off-day of the Reconstruction workout.
Now, if you have a tender area in your calf, it's going to get worse before it gets better, but this is what you can do. First sit down and put your calf on top of the tennis ball. Next, find the sore spots on your calf and roll your leg over the tennis ball in each area 10 times, several times per day if need be.
If you don't have the foam roller, then you can always skip this component of it. There are a number of exercises you can do, but there are two main ones that office workers should focus on.
First, place your upper back onto the roller, pointing your elbows to the ceiling. This will help expose the muscle as you roll back and forth over the foam roller 10 times.
Another hot spot for people is the IT band. This area starts just below your knee and extends all the way to the hip. So, position your body on its side on top of the roller, using your hands and opposite foot to support your body. Roll back and forth for 10 times and then switch over to the other side.
After completing those exercises you'll jump into an Overhead squat. Although you did this exercise in your warm-up, it's a very good exercise for finding your weak points. If you find that it's difficult for you to even get in this position, then you know your chest is tight. As you come down, if you find that you are leaning forward, then that indicates that your calves or hip flexors are tight. So make sure that you spend some time to stretch the areas that are preventing you from doing a good Overhead squat.
After doing 10-12 repetitions of that exercise, you will then do a chest stretch, holding for 30 seconds. Many people have a tendency to be tight through the chest area due to bad posture, so this exercise will help relieve some of that tension. You can also place your other arm behind your back to really open up your chest.
Most of the remaining exercises are all ones that you are familiar with; stick-ups, hip extension, leg curls, plank and side plank. However, there is a new one in here called the WYLIT. If you aren't sure how to do it properly, then look for my other video titled the WYLIT for directions on how to perform each of these 5 exercises to really improve your shoulder mobility.
To finish off you'll go through a 3-exercise abs circuit involving the stability ball rollout, mountain climber, and the stability ball plank.
So for the 11 exercise circuit you can go through it 2-3 times, taking 15-20 minutes and then you're good to go for the 30 minute activity on your off-day reconstruction days.
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Great stuff Craig. I use the foam roller myself. It's hurts but really loosens up the tissue and tendons like the iliotibial band and the tensor fascia latae. A shame that the tool is so rarely used..
noonevincecarterfan 1 year ago
Good exercises! Thank you!
hallhiireke 2 years ago
lol you should cut your videos
rsg426 2 years ago