Massage Gun Protocol for Hip Flexors & Surrounding Areas 
Use before stretching/mobility to relax tight muscles and after workouts to reduce stiffness.
Spend about 30-60 seconds per area, using light to moderate pressure. Before Training (Warm-Up Activation Focus) 
Hip Flexors (Iliopsoas & Rectus Femoris) Quads (Front of Thigh) Glutes & TFL …
Timing Meal Idea Details PRE-MEET 1. Chicken & Rice Bowl + Fruit Grilled chicken, white rice, steamed broccoli, and an apple. Easy to digest, energy-packed. 2. Oatmeal + Nut Butter + Banana Gluten-free oats with almond butter, banana slices, and cinnamon. Great carbs + fat balance. 3. Turkey Wrap (Gluten-Free Tortilla) + Carrot Sticks Sliced …
MONDAY / TUESDAY (Practice Days) WEDNESDAY / FRIDAY (Pre-Meet) THURSDAY (Dual Meet) SATURDAY (Invitational) Hydration Hacks 
What to Avoid the Night Before a Meet: Final Tips: Week 2 Calendar: Switch It Up! (Mix and match from Week 1 or try these new ideas) Recipes 1. Energy Bites: 2. Protein Muffins: 3. Smoothie Idea: Grocery …
Weekly Mobility Routine – Post Workout/Meet (20–25 min)Goal: Reduce soreness, restore mobility, improve muscle recovery.When to do: 1. Standing Hamstring Stretch – 30 sec/leg 2. Hip Flexor Stretch (Couch Stretch) – 30 sec/leg 3. Glute Stretch (Figure 4) – 30 sec/leg 4. Adductor Rock Backs – 10 reps/leg 5. Calf Stretch – Wall or Elevated – 30 …
Weekly Mobility Routine – Post Workout/Meet (20–25 min) Read More »
NIGHT BEFORE A MEET GUIDE
Goal: Top off energy stores, hydrate well, and prep for peak performance tomorrow! 
DINNER – FUEL UP RIGHT Eat: Between 5:30 – 7:00 PMFocus: Carbs + Lean Protein + VeggiesLight seasoning, low fat, no heavy sauces. Think “simple,” not “Thanksgiving dinner.” 
Easy Meal Ideas: Meal Instructions / Prep Tips Grilled Chicken + …
SATURDAY TRACK MEET EATING GUIDE Goal: Maximize energy, focus, and performance from warm-up to final race. 
Pre-Meet Fuel (Eat 2–3 hours before first event) Purpose: Fill up glycogen stores, hydrate, and avoid sluggishness. Meal Ideas Portion + Notes Oatmeal + Nut Butter + Banana ½–1 cup oats + 1 tbsp peanut/almond butter + ½ banana. Easy to digest, …
DUAL MEET DAY EATING GUIDE Goal: Maintain steady energy during school, fuel up after lunch, and perform at your best after school (around 3–4 PM). 
Morning – Breakfast (Fuel for the Day) Eat by: 7:00–7:30 AMPurpose: Start the day with energy — carbs + protein combo Meal Ideas Notes Oatmeal + Almond Butter + Banana ½–1 cup oats, …
