Great stretches for when myglute is killing me

IsisDupuy

Kelsea

Done right and regularly, mobility can increase your range of motion, relieve tight muscles, ensure good posture and proper athletic form, and even prevent injury. This is active recovery. It increases blood circulation, which helps remove waste products from soft tissue that have been broken down by intense exercise. Fresh blood flow then delivers nutrients that help repair and rebuild muscles, tendons, and ligaments. They may help you recover faster after a difficult workout.

During recovery is when most muscle is built, because muscle protein synthesis increases by 50% four hours after a workout.

TIPS
▫️Get enough sleep at night (7-9 hours)
▫️Drink enough water everyday
▫️Rest each muscle group for 1-2 days. You can train other muscle groups in those days
▫️Have 1-2 complete rest days each week that you are not training.

BENEFITS
▫️Reduces lactic acid buildup in muscles
▫️Allows muscle tissue to replenish needed nutrients
▫️Mends damaged tissue
▫️Increases flexibility 
▫️Reduces muscle cramps and stiffness
▫️Prevents injury
▫️Allows time for mental recovery
▫️Increases energy and focus

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Program | Beginner

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Program | Gym

Challenge

Foam Rolling

Breakfast

Main Meals

Snacks

Dessert

Drinks

Bloating Relief

Pilates

Yoga

Warm Ups

Lower Body

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Abs & Core

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Mobility

Personal Trainer & Nutrition Coach

Recovery Drill

Full Body Recovery

Sore Glute Fix

Mobility

Sessions (3)

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