01 Mobility: Myofascial self-massage and mobilisation
Because we are activating our muscles, we roll a little faster than you might be used to. Feel free to roll slower if it feels more comfortable for you. If you hit a sensitive spot, pause for a moment and pay attention to that spot until you feel a release of tension.
Calf Activation
Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.
Hamstring Activation
Switch on the BOOSTER so that 4-6 lights light up. In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back, lift your buttocks and quickly roll out the back of your thighs.
Glute Activation
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Quads Activation
Start in forearm support. Place the BLACKROLL under your thighs. Quickly roll out the entire front of your thighs from the knees to the hips.
Broomstick Stretch
Come to a hip-width stance. Grasp the SUPER BAND in front of the chest and pull it apart. With arms extended, bring the band over your head.
02 Activation of sport-specific muscle groups
Isolated activation exercises are designed to target specific muscles to increase intramuscular coordination and improve strength. You can achieve this with the following exercises.
Clamshell
Lie on side with bent legs and LOOP BAND around knees.
Open and close knees by lifting upper leg. Heels stay together.
Shin Activation
Place the BLACKROLL LOOP BAND around your feet in a sitting position. Angle one leg. Keep the other leg stretched. Move the foot of the bent leg up and down
Side Pull
Stand with LOOP BAND around ankles. Lift one foot off floor.
Extend straight foot towards side.
Return to starting position.
Glute Bridge
Lie on back with knees bent and LOOP BAND around knees.
Slowly lift hip until thighs and upper body form one line.
Return to starting position.
Product
Sets / Seconds
1 x 15
Body part
Glutes, Lower back, Thigh
Training Goals
Activation, Strength
Pallof Press
Fix the SUPER BAND to an object at thigh level. Lunge and kneel sideways next to it. Grasp the free end of the band. Move away from the fixation point so that the band is under tension. Press the band forward. Then return to the starting position.
03 Movement preparation for more complex movement patterns
To finish off, prepare your musculoskeletal system for intense sprints or jumps with slightly more complex movement patterns. This improves neuromuscular control and fosters intermuscular coordination (cooperation between different muscle groups). Finally, activate fast-twitch muscle fibres with explosive resistance sprints.
Push-Up Walk
Begin in standard push up position with arms together and feet apart. Put LOOP BAND around ankles.
Walk sidewards by alternately moving arms and legs.
Product
Repetitions
1 x 15
Body part
Chest, Core, Shoulders
Training Goals
Activation, Strength
Forward Lunge
Secure the RESIST BAND to an object at waist level. Come to an upright stance. Put the band around your waist. Put the band under tension. Take a big step forward. Lower your buttocks until your thigh is parallel to the floor. Then return to the starting position.
RNT Anti-Tilt Squat
Attach the RESIST BAND to a solid object at your side. Place the RESIST BAND around your waist. The band is under moderate tension. Lower your hips to bend your knees. Raise your arms at the same time. Return to the starting position.
Resistance Sprint
Attach the RESIST BAND behind you. Place the RESIST BAND around your body at about the level of your lower abdomen. The band is under slight tension. Sprint "into the band" by pulling your legs and moving your arms in opposite directions. Ready, Steady, Go!
Product
Sets / Seconds
1 x 10
Body part
Core, Glutes, Hips, Thigh
Training Goals
Activation, Athletics
