2

For Even Better Results, Check Out The Warrior Warm Up Video Series. With Over 4 Hours Of Video Footage The Warrior

Warm Up Video Series Includes 14 Videos Detailing Every Exercise Highlighted In The Warrior Warm Up E-Book. Click

The Link Below To Learn More. http://www.thewarriorwarmup.com/

To Get Instant Access To the 14 Video Series Click Here http://www.thewarriorwarmup.com/

3

The Warrior Recovery Routine

By Tyler J. Bramlett

All Rights Reserved Copyright © 2012, Tyler Bramlett

www.thewarriorwarmup.com

www.garagewarrior.com

No portion of this book may be reproduced or transmitted in any form or by any means,

electronic or mechanical, including photocopying, recording, or by any information storage

and retrieval system, without the express written permission of the publisher.

Manufactured in the United States of America Published by: Tyler Bramlett. Santa Cruz,

California

I’m sad to have to include a disclaimer but here it is.

DISCLAIMER STATEMENT: The Warrior Warm Up Program reflects the authors experience

and is provided for educational purposes and general reference. It is not be a substitute for

medical advice or counseling.

The reader assumes all risks from the use, non-use or misuse of the information in this

book. The Warrior Warm Up focuses on movement quality in a step-by-step format.

Neither the author nor publisher assumes any responsibility for the use or misuse of the

information contained in this book. Please consult a Physician before beginning any

nutrition and exercise program.

4

WARRIOR RECOVERY

9 STEPS TO A BETTER FEELING YOU

Before you start you should know that this is my personal foam-rolling routine that I use to

loosen up my body and make sure I stay as injury-free as I possibly can before or after my

workouts.

A couple notes about foam rolling, if you don’t know anything about it. A foam roller is used

to stretch fascia and loosen up muscular tissue. The easiest way to think about it, is a poor

man’s massage. A way to iron out your muscles before you begin your workout to increase

their length, to increase their contractile abilities, and to make you more injury-proof.

I’m going to show you my personal foam roll routine but before I do, you ned to make sure

you have a foam roller. My favorite foam roller that you should absolutely get is from Trigger

Point Therapy. The reason why I like these foam rollers so much is because oftentimes you

see these big, white, fluffy foam rollers, or sometimes those more dense black ones. But,

neither of those foam rollers last as long as the Trigger Point Therapy foam roller and they’re

not as solid.

One of the most important things when selecting a foam roller is the more solid it is, the

deeper it digs into the muscles, and the more benefit you will get from this routine as you go

along.

Use this routine before, after or in between your workouts when you need to loosen up your

muscles and feel better. Let’s get you started!

5

STEP #1

For the Warrior Recovery foam roll routine, I prefer to start at the top of the body and work

my way down as we go through this sequence. The first exercise is going to be foam rolling

the T spine, followed by foam rolling the lats. Here’s how you roll your T spine.

First, start with the foam roller on the ground and lay on it just above your cervical spine. At

the base of where your neck begins right above your shoulders. I prefer to cross my hands

across my chest as I roll up and down a few times on my thoracic spine.

It’s important to note that you don’t want you to go past the bottom of your thoracic spine.

This means stop rolling before you reach your lower back. Most people have way too much

flexibility in their lower back already and this can often be what causes back injuries. When

you have almost no flexibility in your thoracic spine your lumbar spine or lower back will

compensate by performing the movements. When one thing doesn’t move, another thing has

to. You want to make sure you are focusing on thoracic spine mobility rather than the

lumbar spine mobility.

Keeping your hands crossed, come to the bottom of the T spine, then back up to the top of

your neck. You will feel the muscles that go up your spine, loosening up and you may even

get a few cracks as you go through this motion.

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STEP #2

Once you go up and down three to five times, start back at the neck and do a series of baby

crunches. Place your hands on the back of your head and do a small crunch, followed by

sliding down your back a little and repeating. Try to do one crunch for every vertebra you go

over. It is important that you do not move through the neck too much. Keep the focus on

moving through the spine.

This is when you get to really open up your vertebrae and work on gaining more T spine

mobility. Again, just work to the point where you’re almost down to the lower back muscles.

STEP #3

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Now, roll to your side with the foam roller in your armpit and point our thumb towards the

sky, like your hitchhiking. Begin to roll out where your lat muscle is.

The trick to foam rolling is finding the spots that are achy, staying on them and then trying t

make them disappear. Keep your thumb towards the sky as you roll back and forth. You’re

most likely going to find some really sore spots inside those lats.

I’m not going to tell you which angle to keep your chest at because everybody’s built a little

differently. I want you to seek out the spots that are feeling the most tense.

Roll up and down, starting at the very top of your shoulder and work your way down until

you get to the point where you’re right about your floating ribs.

Another method for loosening up your muscles and tissues is just to roll two inches up, one

inch back.

Again, I’m not going to give you a set time to roll out your lats. The real trick to rolling out

your body is to find the amount of time that it takes for your muscles to relax. That’s the

most important part. You can dictate your own foam rolling routine by just feeling when the

muscles are actually relaxing.

Be sure you roll out your lat on the other side making sure your thumb stays pointed

towards the sky.

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STEP #4

Once you’ve rolled out both lats and they feel nice and smooth, move onto a chest opening

stretch on the foam roller. Turn the foam roller vertically so it runs the same direction as

your spine. Bring your spine slowly down on top of the foam roller. If your neck bothers you,

you can always put a pillow, or you can get one of the longer foam rollers that cover your

whole spine.

Place your arms by your sides trying to reach the ground with your wrists and elbows and

trying to keep your elbows in contact with the ground bring your arms up overhead and

then come back down. You’re really trying to get that big stretch in the chest and the

shoulder girdle. Do a few of these until you’re starting to feel like your chest and shoulders

are loosening up.

Do a few of those stretches, then we’re moving on to the glutes.

9

STEP #5

With the glutes, put the foam roller right underneath where you plan to put your butt

muscle. Sit on top of the foam roller and cross the same leg as butt muscle you are targeting

over your opposite knee. If you’re rolling your left glute, take your left leg and cross it over

your right knee. Then slowly roll back and forth over your glute muscle.

There are several different ways to make this feel more productive. One is you can go

forward and backward like we talked about before. The other way that really works on long

muscles like the glutes, the quads, and the IT bands is to rotate from side to side.

Try to find those real sore spots as you rotate and roll back and forth, the real trick here is to

find the discomfort identify how big it is and from there, slowly roll the area smaller and

smaller and smaller until there’s a tiny little pin spot where you feel discomfort, and

eventually it disappears.

After you get done with this, you should feel like a million bucks. Work on rolling out your

glute until you feel like all the little knots have been worked out. Bring your foot down,

switch your glute over, cross the opposite leg up, and then work on the glute on your other

side.

I’m not going to tell you where to keep your chest as you can literally rotate your body all

the way over to the side if you feel a lot of tightness on the outside of your glute and your

hips, or you can turn your body back over the other way if you feel a lot of tightness on the

inside of your glute muscles.

Take your time to roll both sides, trying to get that equal feeling from the left to right side.

10

STEP #6

From there, we go from the glute muscles and we work on into the IT band. If you’re just

getting started with foam rolling, this can be one of the most uncomfortable areas to foam

roll. It’s best to begin by attacking one leg at a time. We’re going to go from IT band to quad,

to the inner thigh. Then we’re going to do that on the opposite side. Then move to the calves

last.

To start, rest your hip right on top of the foam roller wit your elbow underneath your

shoulder. When you first start, you want to bring your opposite foot up in front of you to

make it a little bit easier on you. From there, you can either roll forward and backward up

the full length of your leg or, or do the two inches up, one inch back, trying to find those spots

that are real tight.

To work your IT band out as much as possible, roll from your hip all the way down to right

next to your knee, trying to work out all those tight spots. Once you make it all the way up,

you can choose whether you want to go again.

Like I said, I’m not going to give you a time frame on any of these. Let your body decide when

the looseness happens. We’d probably be here all day if I wanted to loosen up my body to the

point where I feel really good.

11

STEP #7

After adequately rolling your IT band, roll your body about 45 degrees facing your chest and

stomach more towards the ground. Make sure your hips aren’t facing the ground but rather

they’re at about a 45 degree angle. From there roll your body up and down as you dig into

your lateral quad muscle.

Another way, to make this or the IT band rolling more advanced, is to stack your legs on top

of each other. That way, there’s more pressure on top of the foam roller.

12

STEP #8

Finally, rotate your hips parallel to the ground and bring your leg up to the outside. Roll

forward and backward, trying to loosen up your mid quad and a little bit of your medial

quad. Go forward and backward, working your way all the way down to the knee and back

up.

13

STEP #9

Finally once you’ve rolled out your middle quad take your foam roller and turn it 45 degrees

from your hip. Take your leg and put it on the foam roller where your medial quad or inner

thigh is.

If you’re not flexible enough to do this, you can always put this on top of a block or on top of

an aerobics step, and you can roll out the inside of your thigh that way. Take your time and

roll that out just like you did with your other leg muscles.

Now that you have successfully loosened up the entire leg from the outside of the leg all the

way around to the top of the quad, then all the way down into the inside of the leg. Switch

legs and repeat steps 6, 7, 8 and 9.

14

STEP #10

The last part of your body you need to foam roll is your calves. With the foam roller in front

of you, place your calve on top and the other leg on top of that. To make it more challenging,

you can lift your butt in the air, or you can keep your butt down and just roll forward and

backwards, scooting slowly forward and backward.

Again, you can do big strokes forward and back or across. Or you can do two inches forward,

one inch back. A few more ways to roll your calves are by turning your toes in and rolling

that medial side of your calf, which can get real sore, especially if you’re doing hill sprints,

rope skipping and other stuff like that. And finally, turning your toes out and rolling outside

of your calf, which can also get sore.

The last thing you can do is find those really intense pain points, and then perform some

slow, controlled ankle circles at those spots where you feel a lot of knots inside your calves.

Most of you, when you roll your calves, will find a lot of discomfort. Take your time with it.

Once that calf muscle loosens up and you feel good to go, you can switch legs and follow up

by rolling out your other calf muscle.

15

CONCLUSION

There you have it, the Warrior Recovery Routine. This is my personal foam roll sequence. If

you guys are interested in increasing your flexibility, reducing post-exercise muscular

soreness, and reducing the chance of your getting injuries, then this is an absolute must for

you to follow.

You can put this right before your workout routines, either before or after the flexibility or

warm up routine. You can do it right after your workout routines. You can do it first thing in

the morning or right before you go to bed. All of these are good times to follow the Warrior

Recovery Routine. Try to follow the Warrior Recovery Routine at least two or three times a

week.

Use the foam roller to get the knots out of your body. You don’t need to go see a professional

massage therapist if you don’t want to. This is one of the best tools that cost less than 30

bucks in order to get awesome loose muscles and feel much better post-workout.

I hope you guys enjoyed the Warrior Recovery Routine. I hope you guys sincerely use it. I’ll

see you next time.

16

For Even Better Results, Check Out The Warrior Warm Up Video Series. With Over 4 Hours Of Video Footage The Warrior

Warm Up Video Series Includes 14 Videos Detailing Every Exercise Highlighted In The Warrior Warm Up E-Book. Click

The Link Below To Learn More. http://www.thewarriorwarmup.com/

To Get Instant Access To the 14 Video Series Click Here http://www.thewarriorwarmup.com/