Recovery Clinic

$29.00

Learn self-care for recovery and prehab.  It’s like physical therapy in a class format.  Recovery Clinic helps you loosen rusty joints, strengthen kinetic chains, and reactivate forgotten muscles.  You Train Hard All Week. Do you put in enough active mobility work? Recovery Clinic is your time to work on active recovery. We all know we need to do it, so book it.

SKU: Recovery and Corrective Exercise Class Category: Tag:

Recovery Clinic

Learn self-care for recovery and prehab.  It’s like physical therapy in a class format.  Recovery Clinic helps you loosen rusty joints, strengthen kinetic chains, and reactivate forgotten muscles.  You Train Hard All Week. Do you put in enough active mobility work? Recovery Clinic is your time to work on active recovery. We all know we need to do it, so book it.

We use techniques like
FRC ♦ Muscle Activation Techniques ♦ Pilates ♦ Kinstretch ♦ M|WOD ♦ FMS ♦ Rocktape
Rumble Roller ♦ Trigger Point ♦ Cupping ♦ Flossing ♦ Graston ♦ IASTM

Functional Movement Screen: WOD 1200

FMS Score Report Sheet
FMS Score Report

The Functional Movement Screen is a 7 Element Test.  The FMS Test primarily measures mobility and stability of functional patterns.

  1. Overhead Squat
  2. In-line Lunge
  3. Hurdle Step
  4. Active Straight Leg Raise
  5. Trunk Stability Pushup
  6. Shoulder Mobility
  7. Rotary Stability

Each movement is scored from 0-3.  The maximum score you get is 21.  Use the FMS Scoring Sheet to score your diagnostic screen.

 

Y- Balance Test: WOD 1201

The Y-Balance is our second diagnostic workout.  The Y-Balance test measures ankle mobility, hip stability, shoulder stability, wrist mobility, and core stability.

YBT Score Report Sheet
YBT Score Report

There are three tests for the legs:

  • Anterior Reach
  • Posterolateral Reach
  • Posteromedial Reach

There are three tests for the shoulders:

  • Medial Reach
  • Inferolateral Reach
  • Superolateral Reach

Based on the person’s leg and arm length, we can measure a person’s reach relative to their limb length.  We can also measure whether there are any significant differences in the range of motion left to right.

RockTape & Diagnostic Analysis: WOD 1202

Master FMS_YBT - Summary Report
Master FMS_YBT – Summary Report

Once the Y-Balance Test is completed, we’ll analyze your results of both the FMS and YBT tests.  We record that analysis using our FMS/YBT score report.

We’ll use that report to determine a corrective exercise strategy.  The corrective exercise strategy will include the top 6 corrective exercises based on the weaknesses observed in the first two diagnostic sessions.

We’ll also determine the best way RockTape taping applications for you.  If you have Rocktape, we’ll help you apply the RockTape to the areas of your body that will receive the most benefit.

Rock Floss & CTM Band Techniques: WOD 1203

The fourth workout in Recovery Clinic teaches members how to use Rock Floss (occlusion bands) to improve mobility.  We will cover techniques for flossing ankles, elbows, chest, and knees.  We’ll measure your ability to perform certain exercises before flossing and check whether your performance of those exercises is better after flossing.

Banded Joint Distraction: WOD 1204

Joint distraction is a physical therapy technique for improving the tracking and alignment of various joints in the body.  When performed correctly, it’s a potent technique for preventing and treating impingement syndrome.  In Recovery Clinic, we cover:

  • Lower Back Distraction
  • Half-Kneeling Hip Distraction
  • Pigeon Hip Distraction
  • Standing Fold Hip Distraction
  • Janusirasana Hip Distraction
  • Laying Cross Hip Distraction
  • Banded Bully Shoulder Distraction
  • Supine Hand Shoulder Distraction
  • Hips Stretcher Tool

IASTM & Cupping: WOD 1205

Instrument Assisted Soft Tissue Mobilization is a technique of using blades to assist the body in recovery.  Cupping is a method of improving tissue recovery by placing a cup over the tissue and creating a small vacuum.  Both methods are very effective, and we’ll teach how to perform self-IASTM and cupping on Quads, Lats, Groin, It-Bands, Calves, and Lower backs.

Myofascial Release via Vibration Therapy, Rolling, and Lacrosse Balls: WOD 1206

We’ll provide instruction and techniques for assisted myofascial release.  We’ll be focusing on:

  • Quad and Glutes
    • Rolling
    • KB Smash
    • Barbell Smash
    • Vibrator
  • Scapula
    • Lacrosse Ball
    • Rolling
    • Vibrator
  • Upper Traps
    • Traps Roll with a lacrosse ball
    • Vibrator
    • Barbell Shoulder Roll

Lateral Chain Stability & Rotational Strength

Many injuries occur because of uneven rotation control and lateral stability.  For this reason, we include five separate workouts to help members learn where their weaknesses are.  By working through many different exercises, members can learn which corrective exercise most benefit their body.

Lateral Flexion and Rotation Control 1207

24 Minutes EMOM

  • Side Bends with Dumbbell Left & Right
  • Step-ups with one dumbbell Left and Right
  • Chop up Concentric Left & Right
  • Chop up Eccentric Left & Right

Lateral Flexion and Rotation Control 1208

30 Minutes EMOM

  • Pavlov Press L & R
  • 1 Arm Exercise Tube Row L & R
  • 1 Arm Exercise Tube Press L & R
  • Triangle Pose L & R
  • Reverse Triangle Pose L & R

Every minute you switch exercises

Lateral Flexion and Rotation Control 1209

24 Minutes EMOM

  • Chop Down Concentric L & R
  • Chop Down Eccentric L & R
  • Chop Transverse Concentric L & R
  • Chop Eccentric Concentric L & R
  • Revolved Straddle Pose L & R
  • Standing side bend pose L & R

Every minute you switch exercises

Lateral Flexion and Rotation Control 1210

30 Minutes EMOM

  • 1 Arm Bench Press L & R
  • Exercise Tube Single Leg Deadlift at floor height L & R
  • TRX Knee Sweep L & R
  • Exercise Tube Single Leg Deadlift at chest height L & R
  • Inline kneeling lunge on Airex L & R

Lateral Flexion and Rotation Control 1211

30 Minutes EMOM

  • TRX Rip Stack,
  • TRX Rip Punch,
  • TRX Rip Reverse Twist
  • TRX Suspension Trainer Isometric Twist
  • TRX Suspension Trainer Side Bends

Every minute you switch exercises.

Shoulder Health Series

Building a full range of motion and strength in your shoulder is very important for protecting against injury.  Deskwork leads to protracted shoulders which causes a host of problems.  Our Shoulder Health workouts are designed to provide good posture and reduce neck and shoulder pain/injuries.

Shoulder Health and Strength WOD 1212

TRX Suspension Trainer and Exercise Tubing

9 Minute EMOM

TRX Suspension Trainer:

  • Ts / Ws / Ys

– Switch –

9 Minute EMOM

Exercise Tubing

  • Overhead
  • Side Lift
  • Tricep Extensions

Shoulder Health and Strength WOD 1213

Exercise Tube, Dumbbells, Powerweb, Bodyblade

2 Rounds: 1 Minute Per Station.

  • DB Standing Lateral Lift L/R
  • DB Leaning Lateral Lift L/R
  • Exercise Band Rotation Left Internal / External
  • Exercise Band Rotation Right Internal / External
  • Rear Fly
  • Pour Overs
  • Overhead Body Blade L/R
  • Power Web Rotation Left Internal / External
  • Power Web Rotation Right Internal / External

Rotational Strength with TRX Rip Trainer

Rotational strength and strength through your entire rotation helps prevent injuries and improve performance.

Rotational Strength WOD 1214

1 minute per exercise — 30 minutes

  • TRX T-Spine Rotation L/ R
  • Reverse T-Spine Rotation L/ R
  • Window Wipers L/ R
  • Squat Row L/ R
  • Rip Stack L/ R

Score Total Reps Completed

Rotational Strength WOD 1215

1 minute per exercise — 30 minutes

  • Hinge
  • Plank Hi
  • Plank Low
  • Oblique Rollout
  • Side Plank
  • Knee Sweeps

Score Total Reps Completed

Calf and Ankle Mobility WOD 1216

Building ankle and calf mobility allows you to run and squat with improved mechanics.  The results high lifts, faster times, and fewer injuries.

  • Calf block
  • Toe pro,
  • Calf rolling
  • Calf stretches
  • Foot Roller + Elgin board
  • 2 Gemini Roller calf
  • Big Gemini
  • Battle Star Calfs

Thoracic Extension and Chest Mobility WOD 1217

Building good Thoracic Spine (T-spine) mobility allows one to perform numerous exercises properly.  Techniques like cleans, front squats, and pullups require good spinal mobility.

  • Super Nova
  • Rumble Roller Stretch
  • T-Spine Roll
  • Lats Roll and Scrub
  • Gemini Roll
  • Gemini Overhead Anchor
  • TRX Kitchen Sink
  • Jilly
  • Locust and Seal Pose

Grip Strength & Tennis Elbow

Pulling exercises like deadlifts, rope climbs and pullups require strong grip.  Strengthening your grip also helps prevent over-use injuries like tennis elbow and bicep tears.  When your grip isn’t strong enough, your body compensates with the wrist, elbow, or shoulder assisting.  Build your grip and save your shoulder.💓

Grip Strength & Tennis Elbow WOD 1218

  • Wrist Roller Forward
  • Wrist Roller Reverse
  • Strength Gripper
  • Fat Bar Hold
  • Twist Yo Wrist Forward
  • Twist Yo Wrist Reverse
  • Arm Maid
  • Zenith Gripper

Grip Strength & Tennis Elbow WOD 1219

1 minute per exercise — 30 minutes

  • Mini Gripper
  • Rock Floss Wrists L/ R
  • Hex Bar
  • Theraband Flexbar Side L/ R
  • Theraband Flexbar Front L/ R
  • Wrist Curls
  • Wrist Extensions
  • Wrecking Ball Hold

Grip Strength & Tennis Elbow WOD 1220

1 minute per exercise — 30 minutes

  • Satan’s Telegraph
  • Anvil Hold
  • 1 Arm Deadlift
  • Wood Block Hold
  • Ball Squeezes
  • Dumbell Hold
  • Canon Ball Row
  • Finger Board Hold

Clubbells & Maces for Grip and Forearms

Clubs and Maces are some of the best tools for building real-world strength in your hands and wrists.  Replicating functional patterns these exercises are excellent for improving grip and forearm strength.

Clubbells & Maces for Grip and Wrists WOD 1221

50 Reps: each for time.

  • Clubbell Shield Cast
  • Clubbell Reverse Shield Cast
  • Mace Gada Swing
  • Clubbell Mill
  • Clubbell Clean + Torch Press
  • Mace Barbarian Squat

Clubbells & Maces for Grip and Wrists WOD 1222

50 Reps: each for time.

  • Clubbell Swipe
  • Mace Tire Slam
  • Mace Rotating Lunge
  • Internal / External Rotation
  • Swing 2 Squat

FRC and Kinstretch Mobility WOD 1223

We have an entire class devoted to functional range capacity (FRC) and Kinstretch.  Think of this class an introduction to a new style of mobility training.

  • Bretzle Pails and Rails (FRC)
  • Lion Pose Pails and Rails (FRC)
  • Frog Pose Pails and rails (FRC)
  • Seated Figure 4 Flexion (Kinstretch)
  • ButterFly (Kinstretch)
  • 90 / 90 (Kinstretch)

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  1. Book your classes online.  You can register for one class per day.
  2. You must register for every session you attend. You must attend every session you book. You must check-in on the app for every session you attend. No show fees are $10.  It does not matter if you were really there or if you signed the COVID-19 Safety Declaration.  If you don’t check-in on Zen Planner, you’ll be automatically assigned the no-show fee.
  3. Booking Window: 2 hours to 2 Weeks before the session.
  4. Cancellation Window: 2 hours to 2 Weeks before the session.
  5. Please Arrive 10 Minutes Early.
  6. Sign the COVID-19 Declaration, Wash Your Hands.
  7. Bring your phone, you’ll need to log your workout into SugarWOD.
  8. You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.
  9. Yoga and Beyond Stretch are barefoot or yoga socks.  Bring a mat for Yoga and Beyond Stretch.
  10. Keep 10 feet from other members at all time.
  11. Clean and Dry all equipment you use.
  12. Put all the equipment that you use away.

Free Guest Pass: You may obtain a free guest pass for your friends.  Please fill out our guest pass form.

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Recovery Clinic
Recovery Clinic
$29.00

New Member Discounts

One Week Free & $30 Gift Card

Sand and Steel Fitness and Yoga Logo

New Member Discount

One Week Free

$30 Gift Card

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