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Glute Smash

Dashboard » Courses » Beginner (with Ankle & Back Specialisation) » Foam Rolling / Soft Tissue Work

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  • When:  Before stretching and / or following a gym / bike session
  • Sets: 1
  • Reps: Find any tender spot(s) and slowly roll – 10 times
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Course Content

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Section 1
Mobility 9 Topics
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Lesson Content
0% Complete 0/9 Steps
Wall Ankle Mobilisation
Supine Hip Circles
Quadruped Hip Rotation
Kneeling Hip Flexor Rock
RDL
Adductor Rock
Cat Camel
Lumbar Locked Rotation
Prone Arm Circles
Section 2
Activation 7 Topics
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Lesson Content
0% Complete 0/7 Steps
Glute Bridge
Side Lying Leg Raise
Iso Hold YWT
Plank
Side Plank
Supine Hip Flexion
Supine Med Ball Squeeze
Section 3
Foam Rolling / Soft Tissue Work 8 Topics
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Lesson Content
0% Complete 0/8 Steps
Calf Smash
Hip Flexors / Quads Smash
Hip Adductors Smash
Side Hip Smash
Glute Smash
T-Spine Roller Smash
Lat Roller Smash
Chest Roller Smash
Stretching 11 Topics
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Lesson Content
0% Complete 0/11 Steps
ESSENTIAL – Heel Drop
ESSENTIAL – Standing Calf Stretch (Banded Distraction)
ESSENTIAL – T-Spine Roller Extension
ESSENTIAL – Kneel & Pray
ESSENTIAL – T-Spine Rotation With Reach
ESSENTIAL – Bench Kneeling Lat Stretch
ACCESSORY – Sink Stretch
ACCESSORY – Hip External Rotation
ACCESSORY – Banded Hip Extension
ACCESSORY – Kneeling Hip Flexor Stretch
ACCESSORY – Kneeling Adductor Stretch
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