Free HIIT workout - page 7

Here is a technique that I use with the vibrating roller to release the glute.The vibration creates deep blood flow and softens the tissues-this is an important part of any lower body workout.

Place the band above the illiac crest. Rock pelvis in the sagittal plane to create pelvis to ribcage separation

Stretch, strengthen and lengthen your core-Using a Pilate ball you will get traction and open space between the bones

Here's a quick video showing some soft tissue mobilization techniques that can help with muscle injury and muscle recovery. If you have any nagging muscle pain, or injuries soft tissue flossing and myofascial release can really help restore function and mobilize the tissues and reduce pain.

Water sounds clear and calm your mind. Restore, recover and repair- the 3 R's is part of a healthy lifestyle and self care.

Lunge forward at a 45* degree angle and reach with Vyper to the same angle and direction as the lunge. The reach is at shoulder height.

Lunge forward and reach with Vyper to same direction alternate sides

Lunge forward then make figure 8's with the Vyper alternate sides. This is a posterior view.

Lunge forward reach forward with Vyper and make figure 8's and alternate sides. This is a front view

Lunge forward in sagittal plane with Vyper reaching in figure 8's. Alternate sides.

Using a Pilate ball behind head push head gently into ball while rolling head over the ball up and down, right and left and then looking to one side holding at end range of motion stretching and nodding head up and down at end range of motion. This relieves tension in the neck and stretches all the soft tissues connecting into the base of the skull.

Place the Pilate ring on the knobby part of the skull where the neck and the skull intersect. Move head all around to release the soft tissue in the neck. It's soft tissue hygiene.

Attach a thick band to a wall or True Stretch machine, then step inside the tube and abduct the hip.

Secure the tube to something that won't move. Place band around the thigh high near groin area. Adduct the hip moving the leg across the midline.

Secure the tubing to something that won't move. Place tube around thigh high near groin area. Once you feel tensioning in the inner thigh, laterally flex your trunk with bilateral overhead reach in the frontal plane.