Roller - Static Stretch Combos

Mike Potenza

In this video you will find roller and static stretch combinations that can be used for warm-up and post-workout, post-game recovery. The intention of these combinations is to address soft tissue adhesions with the roller, then lengthen that tissue with a static hold. When we use this technique for warm-up I do not exceed 15 to 20 seconds of static hold during stretches. For recovery purposes I use moderate tension and a longer hold during the static stretch.

UPPER BODY ROLLER AND STRETCH COMBOS

Lat roller x15	Internal // External shoulder roller x15	Blue Ball Midline Scap rolls x15 ea
PAIRED WITH	PAIRED WITH	PAIRED WITH
Serratus stretch x:20sec	Internal // External Stick stretch x:20sec	Lying Pec 3-position stretch :10sec each direction

LOWER BODY ROLLER AND STRETCH COMBOS

Piriformis roller x15ea	TFL rolls x20ea	Blue ball Hami Adductor rolls x20ea	Gastroc rolls x15ea
PAIRED WITH	PAIRED WITH	PAIRED WITH	PAIRED WITH
Quad leans x:20sec holds	Kneeling Quad stretch x:20sec	Leg up 3-D hami stretch x10ea +3 reaches	Platform stretch x:20sec

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