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Body Care

GET YOUR MUSCLES PRIMED WITH THESE PRE WORKOUT MOBILITY ROUTINES

SWIM

  • Arm swings. Extend arms straight out in front of the body with hands right next to each other. Swing to the side and back to center 20 times. Allow arms to cross at center. Relax the shoulders while swinging, and extend the range of motion in front and at the sides throughout the set.
  • Arm circles. Swing each arm in a circular motion. Forward for 20, backwards for 20. Relax the shoulders while swinging. Create a larger circle as you go throughout each set.
  • Neck circles.  Slowly rotate the head in a circular motion from the neck. 10 circles in each direction.

BIKE

  • Hip circles. Rotate the hips in a circular direction 10 times. Go clockwise and counterclockwise.
  • Bodyweight Only Squats. Complete one set of 15 body weight only squats.
  • Arm swings. Extend arms straight out in front of the body with hands right next to each other. Swing to the side and back to center 10 times. Allow arms to cross at center. Relax the shoulders while swinging, and extend the range of motion in front and at the sides throughout the set.

RUN

  • Ankle rotations. Rotate the ankles in a circular manner 10 times. Repeat in the opposite direction.
  • Leg swings. Swing one leg at a time front to back in pendulum manner. Start with a small range of motion and gradually increase the range of motion as you go throughout a set of 20. Relax from the hips and let the weight of the foot swing the leg.
  • Lateral leg swings. Same as leg swings, but now you are swinging the leg from side to side in front of the body. Swing one leg at a time side to side in pendulum manner. Start with a small range of motion and gradually increase the range of motion as you go throughout a set of 20. Relax from the hips and let the weight of the foot swing the leg.

AND PICK OUT ONE OF THESE STRETCHING AND ROLLING ROUTINES TO COMPLETE POST-WORKOUT