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🟣 Weekly Mobility Routine – Post Workout/Meet (20–25 min)

Goal: Reduce soreness, restore mobility, improve muscle recovery.When to do: πŸ”Ή 1. Standing Hamstring Stretch – 30 sec/leg πŸ”Ή 2. Hip Flexor Stretch (Couch Stretch) – 30 sec/leg πŸ”Ή 3. Glute Stretch (Figure 4) – 30 sec/leg πŸ”Ή 4. Adductor Rock Backs – 10 reps/leg πŸ”Ή 5. Calf Stretch – Wall or Elevated – 30 …

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πŸƒβ€β™‚οΈ PRACTICE DAY FUELING GUIDE

🎯 Goal: Stay energized in class, avoid crashing before practice, and recover well after. πŸ—“οΈ PRACTICE TIMES: 🍳 BREAKFAST – β€œJump Start Fuel” When to Eat: Before 8:00 AMGoal: Carbs + Protein = Energy + Focus for school & practice βœ… Easy Meal Ideas: Regular Option GF/DF Option Bagel + Peanut Butter + Banana GF …

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