Senior Squad SMR Programme

Trainer : Andrew Reid

Introduction
Control posture throughout all exercises ensuring you maintain core control and alignment.

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Adductor - SMRFlexibility1-2 30-6010s hold  
Gastroc/Soleus - SMRFlexibility1-2 30-6010s hold  
IT Band - SMRFlexibility1-2 30-6010s hold  
Latissimus Dorsi – SMRFlexibility1-2 30-6010s hold  
Piriformis - Self-Myofascial ReleaseFlexibility1-2 30-6010s hold  
Quadriceps - SMRFlexibility1-2 30-6010s hold  
Tensor Fascia Latae – SMRFlexibility1-2 30-6010s hold  
Erector Spinae – SMRFlexibility1-2 30-6010s hold  

Cool Down

Program Exercises

ADDUCTOR - SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Extend the thigh and place foam roll in the groin region with body prone on the floor.
Movement :
  • Roll along the inner thigh from groin to side of knee.
  • Be cautious when rolling near the adductor complex origins at the pelvis.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.


GASTROC/SOLEUS - SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Place foam roll under mid belly of lower leg.
  • Cross left leg over right leg to increase pressure (optional).
Movement :
  • Slowly roll calve area to find the most tender area.
  • If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

IT BAND - SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Position yourself on your side lying on foam roll.
  • Bottom leg is raised slightly off floor.
  • Maintain head in “neutral” with ears aligned with shoulders.
  • This will be EXTREMELY PAINFUL for many, and should be done in moderation.
Movement :
  • Roll just below hip joint down the lateral thigh to the knee.
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


LATISSIMUS DORSI – SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Position yourself on your side with arm outstretched and foam roll placed in axillary area.
  • Thumb is pointed up to pre-stretch the latissimus dorsi muscle.
Movement :
  • Roll along the latissimus dorsi towards the insertion at the shoulder joint.
  • Movement during this technique is minimal.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

PIRIFORMIS - SELF-MYOFASCIAL RELEASE

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Begin positioned as shown with foot crossed to opposite knee.
Movement :
  • Roll on the posterior/lateral hip area.
  • Increase the stretch by pulling the knee toward the opposite shoulder.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

QUADRICEPS - SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Body is positioned prone with quadriceps on foam roll
  • It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations
Movement :
  • Roll from pelvic bone to knee, emphasizing the lateral thigh
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


TENSOR FASCIA LATAE – SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Body is positioned prone with quadriceps on foam roll
  • It is very important to maintain proper core control (abdominal drawn in position tight gluteus) to prevent low back compensations.
Movement :
  • Foam roll is placed just lateral to the anterior pelvic bone (ASIS)
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

ERECTOR SPINAE – SMR

Reps: -- | Sets: 1-2 | Intensity: -- | Tempo: 10s hold | Rest: -- | Duration: 30-60

View video
Preparation :
  • Position the client on the foam roller at the level of approx. T-2 on the spine.
  • Instruct client to perform a drawing-in and pelvic floor contraction to aid in spinal stabilization.
Movement :
  • Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD.
  • SLOWLY, the client should roll the foam roller down the side of the spine toward the pelvis, feeling for an area of increased tension.
  • Once found, the client should HOLD on this area for 30sec to 1min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area).
  • Once released, roll to another spot and/or the other side of the spine and HOLD.


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