Team HRMS - March 19, 2008 - Team Meeting Recap

Team HRMS Triathlon Injury Prevention
Injury Prevention \| Strength Training Session One \| Strength Training Session Two
Self-Myofascial Release Perform at least 5 times a week using slow, deep passes. Perform 10 - 15 reps per muscle group, and remember that this will be painful at first, but the pain will decrease as you progress.

Equipment Needed Foam Roller - FR Lacrosse Ball - LCX Dumbbell - DB
Muscle Groups and Corresponding Piece of Equipment
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Plantar Muscles – LCX and DB Achilles – FR Calf Complex – FR - focus on lateral calf Peroneals – FR Quads (medialis, lateralis, rectus femoris) – FR Adductors – FR IT Band – FR TFL – LCX Hamstrings – LCX	Glutes (medius, maximus) – LCX Piriformis – LCX Lumbar Erectors – LCX Quadratus Lumborum (QL) – LCX Thoracic Spine – FR Rhomboids – LCX Upper Traps – LCX Pec Minor – LCX

Muscle Activation Exercises Perform at least 5 times a week. Perform before any lower body exercise (running, biking, weight training, etc.)

Ankle Mobilization standing x 8 reps/leg	Groiners x 10 reps (alternating)
Ankle Mobilization 3 point x 8 reps/leg	Fire Hydrants to side x 10/leg
Butt Raises x 10 reps/leg	Fire Hydrant - forward circles x 10/leg
Butt Raises x 10 reps/leg	Fire Hydrant - backward circles x 10/leg
Single Leg Hamstring Kicks x 10 reps/leg	Prone Scorpion x 10 (alternating)
Rollover to V-sit x 10 reps	Crossovers x 10 (alternating)
Rollover to Hurdler Seat x 10/leg
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Static Stretching Perform at least 3 time a week.

Kneeling Lunge
Standing Quad Stretch
Standing Calf Stretch
Frog Stretch
Lying Hip / Glute

Team HRMS Triathlon Strength Training Session One

Mobility / Muscle Activation Exercises 2 set of each

A1) Side walk with band - 15 each leg A2) Lat Pull Down - 15 reps (reverse / narrow grip) A3) Leg Raises - 10 to 15	B1) Reverse Lunges - 20 total alternating B2) Seated Row - 15 B3) Twist with Medicine Ball

C1) Back Extension - 15 (squeeze glutes) C2) Chest Press - 15

Perform 1 set of the following: Side Bridge for time - maximum time 1:30 (both sides) Prone Bridge for time - maximum time 2:00

Static Stretching - see previous	top

Team HRMS Triathlon Strength Training Session Two
Mobility / Muscle Activation Exercises 2 set of each

A1) Side Walking Lunges - 15 each way A2) Leg Raises with Twist - 16 total A3) Assisited Pull-Ups - 15	B1) Sumo Squats - 15 B2) Single Arm Bent-Over Row - 15 each side B3) Crunches on Ball - 15

Perform 1 set of the following: Side Bridge for time - maximum time 1:30 (both sides) Prone Bridge for time - maximum timw 2:00

Static Stretching - see previous	top