Professional Documents
Culture Documents
Exercise Guide
Natural Ballers
1
What Is The Goal Of Fascial
Tension Exercises?
2
3
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Standing Retracted Hold
How To:
◉ Stand Up With Your Feet Shoulder-Width Apart
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Lift Your Heels About 1-2 Inches Off The Floor
◉ Bend Your Knees Slightly
Hold This Stance For 30 Seconds For A Total Of Two Sets A Day. It Is Important To Start Off Slow
As The Fascial Patterns Can Stick Incorrectly. Build Up To 5 Minutes, Adding 30 seconds every 3
days. You Should Feel Your Glutes After A While
4
Single Leg Hold
How To:
◉ Stand Up On One Foot With A Wall Next To You
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Lift Your Heel About 1-2 Inches Off The Floor
◉ Put Your Weight On The Ball Of Your Foot
◉ Bend Your Knee Slightly
◉ Slightly Lean On The Wall To Not Lose Balance
Hold This Stance For 1-3 Minutes For Just One Set Per Leg. You Should Feel Your Arch And Glutes.
5
Push Up Iso Hold
How To:
◉ Get Into A Pushup Position
◉ Your Feet Should Be Shoulder Width Apart
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Create A Slight Arch On Your Hands
◉ Go Down (Like In A Pushup)
◉ Hold This Position
Hold This Position For As Long As You Can (Max. 2 Minutes) Repeat For A Total Of 3 Sets
6
Wall Knuckle Push Ups
How To:
◉ Stand In front Of A Wall
◉ Bend Your Fingers And Place Your Knuckles On The Wall
◉ Make Sure You Have A Slight Lean
◉ Go “Down” Like In A Pushup
◉ Go Back Up
Repeat 25 Times For A Total Of 3 Sets. Make Sure You Apply Tension In The Hands.
7
Pull Up Hold
How To:
◉ Grab Onto A Pull Up Bar With An Overhand Grip
◉ Retract Your Toes (Like In A Toe Crunch)
◉ Pull Yourself Up All The Way
◉ Hold This Position
Hold This Position For As Long As Possible (Max. 2 Minutes) Repeat For A Total Of 3 Sets
8
Lunge Hold
How To:
◉ Get Into A Lunge Position
◉ Retract Your Toes On Both Feet (Like In A Toe Crunch)
◉ Squeeze Your Arch In The Back Foot
◉ Lift Your Feet Front Foot’s Heel Off The Ground
◉ Hold This Position
Hold This Position For As Long As Possible (Max. 2 Minutes) Repeat For A Total Of Two Sets.
9
Hyperarch Hop
How To:
◉ Stand On Both Feet
◉ Slightly Retract Your Toes On Both Feet
◉ Lift Your Heels Off The Ground
◉ Softly Hop To One Side And Land Without Letting Your Heels Touch The Ground
◉ Hop To The Other Side And Repeat
◉ Make Sure To Relax Your Upper Body
Hop For 2-5 Minutes For Just One Set. Over Time, You Should Feel The Glutes
10
Single Leg Hyperarch Hop (ADVANCED))
How To:
◉ Stand On One Foot
◉ Slightly Retract Your Toes On Both Feet
◉ Lift Your Heel Off The Ground
◉ Softly Hop To One Side And Land Without Letting Your Heel Touch The Ground
◉ Hop To The Other Side And Repeat
◉ Make Sure To Relax Your Upper Body
Hop For 2-5 Minutes Per Leg For Just One Set. Over Time, You Should Feel The Glutes
11
Don’t Forget To Roll Out
Before And After
Exercises! The Bottom
Of Your Feet Too!