Michael Ochnicki Exercise Library
Strength
Mobility & Activation
Trunk Bending
Soft Tissue Management
Sample Workout Menu
Flexibility Builder
(Rotate between A1 and A2 until finished)
A1. Quad Stretch 2 x 60sec each leg
A2. Weighted Hamstring Sit-Back - 2 x 30s Holds
B1. Long Stance Pulses 2 x 20 pulses each side
B2. Deep Squat Holds (use dumbbell) - 2 x 45s Holds
C1. Round Back Curl 2 x 10 reps
C2. Calf Massage - 2 x 60s passes
Reduce Stiffness / Recovery Day
(Rotate between A1 and A2 until finished, then move to B1 and B2, etc)
A1. Front Thigh Release - 30-60s gentle movement while on lacrosse ball.
A2. Upper Back Release - 30-60s on lacrosse ball (between shoulder blades or on upper neck)
B1. Front Shin Release 2 x 60s moving ankle while holding ball on upper shin muscle.
B2. Calf Massage - 2 x 60s on foam roller.
C1. Quad Stretch - 2 x 60sec Holds
C2. Inner Thigh Release - 2 x 60s against wall
D1. Quad Stretch - 2 x 90s holds against wall
Strength Build 1
(Rotate between A1 and A2 until finished)
A1. DB Front Squats 2-3 sets, use enough weight and reps to get close to failure, but leave 1-2 reps RIR (RIR, reps in reserve)
A2. Lean Forward Pushups - 2-3 sets, 1-2 reps in reserve.
B1. DB Bench Deadlifts 2-3 sets, 2-3 reps in reserve.
B2. DB Bench Rows - 2-3 sets, go to failure (leave 0 reps in reserve)
Cooldown:
B1. Round-Back Curl - 2 x 6-8 reps, light to medium weight
B2. Deep Squat Holds - 1 x 60s hold
Strength Build 2
(Rotate between A1 and A2 until finished)
A1. Bench Squats 2 x 60sec Holds
A2. L-Sit Overhead Press - 2 x 30s Holds
B1. Kneeling Hip Flexor Raises 2 x 10-15 pulses
B2. Chin-Ups w/ Core Tension - 2 sets to failure
Cooldown:
C1. Cross-Leg Side Bend 2 x 8-10 reps each side.
C2. Weighted Sit-Backs (ankle) - 2 x 30s Holds
