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WHERE ATHLETES TRAIN IN PITTSBURGH

Soft Tissue Mobility and Core Activation Series

Iron City Elite Strength & Conditioning 4156 Library Road - Building III | Pittsburgh pa, 15234 | 412-561-IRON(4766)© Iron City Elite Strength & Conditioning 2015 | www.ironcityelite.com


WELCOME

Welcome to the ELITE ELEVEN, a combination of eleven soft tissue, mobility, and core activation exercises designed to improve your dynamic flexibility and core stability. Strength and explosive power are built on a solid foundation of movement (mobility and stability). If you lack flexibility your hips, have poor stability in your core, and don’t have shoulders that move with control through a full range of motion you will produce less force, express less power, and be more susceptible to overuse injuries.

The ELITE ELEVEN, when performed daily, allows you to begin mastering movement and exercises in the gym at a faster rate. Think of your movement and stability training as hygiene, as your strength and performance team, we expect you to do these exercises daily much in the way that you brush your teeth daily.

This is not an exhaustive list of exercises, merely a starting point. Future versions of this program build off of the basics outlined in this manual. Performance is a long-term process and there are no short cuts. Expect to put in quality movement work daily, when done as indicated results will be noticeable to you and visible to us.

Embrace the discomfort of soft tissue work, the effort required to improve your flexibility, and challenge to your core as you learn to brace and breathe properly. Your performance depends on it.

Be Elite,

Jeremy C. Smith, MS, CSCS Owner / Director of Sports Performance - Iron City Elite Strength and Conditioning



TABLE OF CONTENTS

Soft Tissue/Foam Roller Series

T-Spine Roll 4

Lat and Posterior Shoulder Release 5

Side Lying Windmill 6

Quad / TFL Roll with Tack and Floss 7

Calf Roll + Toe Pull 8

Superhero Series

Alternating Superman with 3-Second Hold 9

Alternating Spiderman with Twist and Reach 10

Bridge Series

Side Bridge (Forearm) 11

Hard Plank 11

Single Leg Lowering 12

Single Leg Hip Bridge With March 13

Dynamic Finisher

Lunge, Punch and Twist 14

Iron City Elite Strength & Conditioning 4156 Library Road - Building III | Pittsburgh pa, 15234 | 412-561-IRON(4766)© Iron City Elite Strength & Conditioning 2015 | www.ironcityelite.com 3

T-SPINE ROLLPerform for 1-2 minutes

Begin with the roller in the middle of your back, hips high, arms crossed, and chin slightly tucked.

Roll from the base of your neck to your last rib. Do not roll onto the neck or the lower back.

Roll slowly and deliberately sinking into the roller. Make sure to breathe. Hold tender spots for 20-30 seconds.

Perform for 1-2 minutes depending on level of discomfort (more discomfort means you should roll longer).

SOFT TISSUE/FOAM ROLLER SERIES

© Iron City Elite Strength & Conditioning 2015 | www.ironcityelite.com 4

© Iron City Elite Strength & Conditioning 2015 | www.ironcityelite.com

LAT AND POSTERIOR SHOULDER RELEASE

Roll 1-2 minutes per side, noting and pausing on tender spots

1 - Place the roller approximately 1-2 inches below your right armpit, arm outstretched overhead. Use your back leg to help leverage your body weight.

Again, slowly and deliberately roll from the shoulder down the side towards the hip. Repeat on left.

2 - Place the roller at the level of the right shoulder blade.

Pull your right arm across your body and support it with your left. Roll from the top of the shoulder blade down to the bottom. Repeat on left.


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SIDE LYING WINDMILLPerform 5 reps on both sides

1 - Lie on your left side with your right thigh positioned over the roller as pictured.

Reach both hands out in front of your stacking your arms from your shoulders to your fists.

2 - Raise your right arm, keeping it close to your head as you rotate through your torso.

Follow your hand with your head and eyes until you have reached a position of full twist and with your arm palm up at your side.

3 - Attempt to twist to get your right shoulder blade to the ground, keeping pressure with your thigh on the roller, make sure you breathe.


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QUAD / TFL ROLL WITH TACK AND FLOSS

Perform for 1-2 minutes per side

1 - Position your right leg on the roller with your toe slightly off the ground.

Your back should be flat and your upper body supported by your forearms.

Place your left knee on the ground to create a stable base.

Begin with the roller directly above your knee cap (make sure to not place the roller on the knee cap).

Maneuver your body so that you roll towards the crease of your hip.

2 - If tender spots are noted, pause on the roller and bend and straighten the knee fully 3 times. Repeat for each spot. Repeat on the left.


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CALF ROLL + TOE PULLPerform for 1 minute per side

Place the roller on the bottom portion of the lower leg on the achilles.

Support the upper body with the arms as shown.Roll approximately half way up the lower leg pulling the toe towards the shine in a rhythmic fashion while continuing to roll.

Next place the roller directly on the calf and complete the same steps. Repeat on the left.


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ALTERNATING SUPERMAN WITH 3-SECOND HOLDPerform 5 on each side

Face the ground with arms and legs outstretched.

Legs and arms slightly wider than shoulder width apart.

Lift the chest slightly off the ground and keep the chin tucked (You should not experience low back discomfort / fatigue, if you are, don’t lift your chest as high).

Complete the movement by raising the right arm and left leg simultaneously off of the floor.

Hold for 3 seconds at the top. Make sure to breathe (in through the nose and out through the mouth). Repeat on the opposite side.

SUPERHERO SERIES

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ALTERNATING SPIDERMAN WITH TWIST AND REACH

Perform 5 on each side

1 - Start in tall plank. Squeeze the glutes, keep the back flat, hips level, and head from jutting forward (tuck chin, pull head back).

Brace, breathe. This is your return position.

2 - Step the right leg forward and then drop the back knee to the ground.

Place the right hand on top of the right foot and drive the right knee out keeping the foot flat.

3 - While maintaining the knee and hip position, rotate the torso and drive hand up and through the ceiling. Follow the hand with the eyes.

Press the left hand into the ground. Breathe out as you twist. Repeat on opposite side.

SUPERHERO SERIES

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SIDE BRIDGE (FOREARM)Hold for :20 seconds

Place the elbow directly under the shoulder, fist facing straight forward.

Top leg should be over, top leg heel to bottom toe creating a wide base of support.

Lift the body up by pressing through the forearm /elbow. Reach the top hand to the ceiling.

Maintain a tall posture, with hips stacked and proper breathing. Repeat on both sides.

HARD PLANK Hold for :20 seconds

Set up with the forearms parallel. Feet together, toes curled under.

Squeeze backside and assume a flat backTuck the chin and refrain from letting the head jut forward.

Drive the elbows towards the hips, squeeze the backside hard and breathe intensely (in through the nose, out through the mouth).

Hold for :20 seconds. Recover for :20 seconds.Repeat one additional time.

BRIDGE SERIES

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SINGLE LEG LOWERINGPerform 10 on each side (20 total)

1 - Lie on your back, arms at your sides. Tuck your chin, push your lower back into the floor and raise both of your legs up keeping the knees straight (locked out).

2 - In an alternating fashion, lower one leg towards the floor making sure not to touch.

The top leg should be held straight. Breathe (no holding your breath). Keep the knees straight.

BRIDGE SERIES

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SINGLE LEG HIP BRIDGE WITH MARCH

Perform 5 on each side (10 total)

1 - Lie on your back and pull your heels in towards your hips. Brace your core as if planking.

Driving through your heels, raise your hips to the ceiling.

2 - At the top raise the right leg off of the ground. Breathe, and hold for 3 seconds.

Make sure not to let the hips drop Return the right leg to the ground and lower back to the floor.

3 - Raise and repeat on the other side.

BRIDGE SERIES

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LUNGE, PUNCH AND TWIST Complete 5 in a row on the right.

Repeat 5 on the left side.

1 - Starting in a lunge position with the right leg forward.

Descend towards the floor maintaining and upright torso.

2 - Press the right leg down and “punch” the left leg up, maintain an upright torso.

3 - At the top of the movement rotate to the right bringing the right elbow towards the left knee.

Pause for 1 second and stabilize.

DYNAMIC FINISHER

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where athletes train in pittsburgh - amazon s3€¦ · where athletes train in pittsburgh welcome...

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