ELITEFTS Rumble Roller. 20 rolls of pain on all major muscle groups.

Lacrosse Ball

5 minutes on the floor on the ball all over my upper, middle, and lower back.

Mike Robertson Mobility Work

10 sets of 10 reps in various movements

Cardio

8 Minutes on the low back
8 minutes on the treadmill
8 minutes on the high bike
5 minutes on the treadmill

Abs 2 sets of 15 rep each movement

Crunch Machine
Standing Cable Abs
Leg Raises
Sit up board
Pauloff press

Recovery work 1-2 sets of 20-30 reps each

45 degree back raise
Abuductor machine
Adductor machine
Knee Ext
Knee Curl

5 minuts of stretching for lower body.

DONE

Little things go far.........

,
Scott Yard