August 9th, 2017 By Sid Vicious

4 of Harrisburg’s smartest came out for some recovery stretching.  We had a few more runners join us, proof others are seeing the value in stretching or getting tired of the hills in Abington.  One or the other ha.  The work out went like this.

Warmup:

• High Knees
• Butt Kickers
• Arm Circles
• Rotator cuff stretches

The Thang: – foam roller workout

• Thoracic Spine roll
• Piriformis/Glute roll
• IT roll X 2
• Upper Hamstring roll
• Lower Hamstring roll
• Calf rolls
• Quad rolls
• Hip Flexor rolls
• Peroneal rolls
• Lay on roller (middle of back)
• Leg lifts while laying on roller (L)/(R)

 

• High Pigeon stretches (L)/(R)
• Low Pigeon stretches (L)/(R)

Moleskin:

• Thanks for the opportunity to lead
• Good work @Clueless, @Kojak, @Gamma
• Thanks for joining us @FlipPhone, @Turftoe – I’ll hopefully have more rollers next time
• Step up for the August Q challenge, reserve your spot

 

Warrior One

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