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MUSCLE RECOVERY 1

2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.

MUSCLE RECOVERY 2

Table of Contents
Note: This Table of Contents is clickable! Clicking a page number will take you straight to that page.

LEGAL STUFF!
Disclaimer ! Important Copyright Notice!

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SELF-MYOFASCIAL RELEASE!
How Rolling Helps Your Muscles Recover Faster ! When to "Roll Out" Your Muscles ! Static Stretching for Faster Recovery ! Don't Stretch Before You Workout!! Reduce Lower Back Pain with Simple Stretches ! Foam Roller vs. PVC Roller !

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6 6 6 7 7 9

ROLLING EXERCISES!
Calf! Peroneus ! Piriformis ! Quadriceps! Adductors ! Hamstring! Gluteus Maximus ! Thoracic Mobilization! Latissimus Dorsi!

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11 12 13 14 15 16 17 18 19

STATIC STRETCHES!
Cat Cow / Back Mobilization! Hip Flexor Stretch!

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21 22

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MUSCLE RECOVERY 3

Quadricep Stretch! Standing Hip Flexor Stretch! Hamstring Stretch! Calf Stretch (Gastrocnemius / Soleus) ! Adductor / Inner Thigh Stretch! Pectoral (Chest) Stretch!

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MAINTAINING MUSCULAR HEALTH!

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2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.

MUSCLE RECOVERY 4

LEGAL STUFF
Thank you for noting these important points prior to continuing on.

Disclaimer
The advice and information contained in this document may not be appropriate for all individuals. Therefore, I cannot be responsible for any injuries or health conditions that may result from my advice, opinions, and programs represented in this document. The information expressed in this document are my opinions and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program.

Important Copyright Notice

Important! Do not skip.


What you CANT do: This book is protected by domestic and international copyright laws, making it illegal for you to give away, email, sell, auction, reprint, or otherwise distribute copies, whether in digital or physical format. No part of this document or the related les may be reproduced or transmitted in any form, by any means (electronic, photocopying, emailing, recording, or otherwise) without the prior written permission from the author. Violators will be prosecuted to the full extent of the law. Copyright infringement is a serious crime with nes starting at $150,000 and up, including potential imprisonment upon conviction. What you CAN do: You may print this book out for your own personal use and I also encourage you to make a backup of this PDF le. In the event that you lose your copy due to a computer outage, please contact me and I will be happy to replace it for you.

2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.

MUSCLE RECOVERY 5

About The Author


Born in Tokyo, Shin was raised in diverse cities across the globe, including London, New York City, Toronto, and various places in California. Growing up in an extremely athletic family, he was always passionate about tness and competitive sports. When he was a young child, he ran track and eld, and swam competitively, at a national and international level, for more than a decade. Shin attended McMaster University in Hamilton, Ontario, Canada where he received his Bachelors of Science degree in Biochemistry. After graduating, Shin was a varsity swim coach and stayed active in swimming and various other sports. He wanted to continue learning about the effects of sports and athleticism on the body, so he attended Palmer Chiropractic College West to become a licensed chiropractor. He specializes in soft tissue chiropractic medicine, specically focusing on Active Release Technique (ART), an integral method in the athletic world. After spending seven years focused on chiropractic medicine, Shin also became a sports conditioning coach. He's been training clients, including local athletes and triathletes in the Los Angeles area ever since. I love interacting with people and helping them achieve what they never thought they could, he says. No matter how big or small the goal, whether its helping a client lose those last 10 pounds or improving their time in a triathlon, its incredibly fullling to be a catalyst in helping them reach it. Shin also feels compelled to educate the public on proper training and workout techniques. Practicing as a chiropractor made me realize that theres a lot of misinformation in the public realm, he says. I feel obligated to show people the right way to train and get measurable results. Shin is an athletic-style trainer, with a friendly demeanor that is inspiring to be around. Shin is extremely knowledgeable and challenging, yet his workouts are really fun, says Level 10 Owner Meredith Miller. I love working out with him because hes calm, cool and collected, yet pushes you to reach your tness goals and gives you an amazing, memorable workout. Shin lives in San Francisco, California with his wife, Susan, and their dog, Peanut.

2008-2011 Shin Ohtake / MAX WORKOUTS. You may not copy, reproduce, post or forward this document in any format.

MUSCLE RECOVERY 6

SELF-MYOFASCIAL RELEASE
You can massage away tight muscles and shorten recovery time by using a technique called self-myofacial release (a.k.a. rolling). Using your own body weight, you will learn how to leverage yourself to target sore areas while rolling on a PVC pipe or foam roller. You can do these exercises at home in just 5-10 minutes a day. The following pictures and descriptions will show you how to roll out different areas of your body to get rid of (and prevent) any nagging injuries and get back to your workouts faster.

How Rolling Helps Your Muscles Recover Faster


Most people think that muscle soreness is caused by lactic acid build up...it's not. The truth is muscle soreness is caused by muscle ber damage. This is a normal process that occurs when you workout and build muscle. In the course of building lean muscle, your muscle ber goes through a repeated process of breakdown and repair. When muscle ber breaks down, it stimulates a cascade of physiological processes to repair the muscle bers. The faster your muscles can repair themselves, the quicker you'll recover and the faster you'll get rid of your soreness. One key factor in accelerating the repair process is blood ow. Increased blood ow pumps all the tools needed to quickly repair your muscle damage. So, more blood ow means quicker repair and faster recovery, which is why these muscle rolling technique are so effective. Each exercise helps pump more blood into the targeted area, accelerating recovery time and minimizing soreness.

When to "Roll Out" Your Muscles


The best time to roll out your muscles is just prior to your warm-up and immediately after your workout. Rolling before your warm-up helps prime your muscles for optimum performance. After your workout, your muscles are "torn up" and rolling them out will help accelerate the repairing process.

Static Stretching for Faster Recovery


Static stretching is also great for muscle recovery, especially when combined with rolling. All passive stretches should be performed after a workout session, preferably after rolling out your
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muscles. You can look at stretching as "re-lengthening" your muscle bers back to their normal size. After a workout session, your muscles bers are damaged and shortened in length, so you want to lengthen them back out to their normal length. Properly lengthened muscle also promotes increased blood ow, improving the overall health of your muscles and maximizing muscle recovery.

Don't Stretch Before You Workout!


Stretching before a workout as part of your warm-up is another common mistake that even the pros make! Static stretching actually hinders your muscular performance. It diminishes your ability to recruit all of the muscles bers thereby decreasing your strength and speed, which is denitely not what you want before a workout or an event. Stick to stretching only after a workout or a competition.

Reduce Lower Back Pain with Simple Stretches


Lower back pain is a very broad topic that warrants its own book. However, in many cases lower back pain is caused by bad posture and muscular imbalance. The muscles that cause the majority of problems are your hip exors. It's actually not your lower back muscles at all! Your hip exors are located deep within your core and originate along the sides of your lower back vertebral joints (spine), spans across your body and attaches onto the upper portions of your leg bone (just past your hip joints). As the name suggests, your hip exor muscles ex your hip joints. Anytime you bring your knees up towards your chest or bend your torso over from your hips, you're activating your hip exor muscles. This is where the problem starts...your body is in positions that activate your hip exors much more often then positions that stimulate the opposing muscle groups. This causes a muscle imbalance and results in excessive compressive pressure on your vertebral joints, eventually leading to joint irritation and pain. Since your hip exors are constantly active, these muscles eventually tighten up and shortens in length. This further adds to the imbalance and puts more consistent pressure on your lower back. The solution?

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Take the pressure off your lower back joints by "deactivating" and lengthening your hip exors muscles back to their normal length by stretching your hip exors and quads as described and pictured in the Stretches chapter. If you have any lower back pain, perform these stretches as often as you possible, except for the time just prior to your workout.

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MUSCLE RECOVERY 9

Foam Roller vs. PVC Roller


Most foam rollers, when used daily as recommended, will only last 2 to 4 months. Any longer than that, the foam roller will lose its smooth round shape and stiffness. This will compromise the effectiveness of the roller. Most foam rollers are sold for $20 to $25 dollars each. Instead of having to buy a new foam roller every couple of months, buy a PVC pipe from your local hardware store. Theyre sold for around $4 and youll never have to buy another roller again! You can also have it cut to your desired length. I recommend 1.5 to 2 feet in length and 4.5 inches in diameter.

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Note: Since its very stiff, rolling on the PVC pipe may feel a little uncomfortable at rst. However, over time youll become accustomed to it. The good thing is this: because of its stiffness, PVC pipe is even more effective than a foam roller at getting into to those sore spots!

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MUSCLE RECOVERY 10

ROLLING EXERCISES

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Calf
Place your calf on the roller with your hips unsupported. Feet are crossed to increase leverage. Roll from the back of the ankle up towards the top of the calf. Roll up and down slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your calves is highly benecial if you do any exercises that involve explosive ankle extension movements such as jumping and running.

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Peroneus
Place the side of your calf (peroneus) on the roller. Place your body as shown on your side with one leg crossed over and hips unsupported. Roll from the ankle to just below the side of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your peroneus is also highly benecial if you do any jumping exercises and running.

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Piriformis
Place the side of your thigh (Iliotibial Band) on the roller. Place your body as shown, on your side with one leg crossed over and hips unsupported. Roll from just above the side of the knee to just below the side of the hip. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your piriformis is greatly benecial if you do any exercises that involve your glutes such as squats, lunges, step ups, jumping and running.

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MUSCLE RECOVERY 14

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Quadriceps
Place the front of your thigh on the roller. Position you body as shown, in prone position with the other leg bent to the side. Roll from the front hip down to the top of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your quads is very benecial if you do any exercises that involve hip exion and knee extensions such as squats, lunges, step ups, jumping and all forms of cardio.

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Adductors
Place the inside of your thigh on the roller. Position your body as shown in prone position with the leg bent. Roll from just inside the knee to the inner pelvic region. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your adductors is highly benecial if you do any exercises that involve deep hip exion such as squats, lunges, step ups and running (especially sprinting).

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MUSCLE RECOVERY 16

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Hamstring
Place your hamstring on the roller with one leg crossed over (to increase leverage ) with your hips unsupported. Roll from just below the glutes (butt) down to just above the back of the knee. Roll up and down slowly for approximately 1 minute. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your hamstring is greatly benecial if you do any exercises that involve hip extension as well as knee exion such as deadlift, one legged deadlift, glute bridges, hip thrusters, hamstring curls and running (especially sprinting).

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MUSCLE RECOVERY 17

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Gluteus Maximus
Place your glute (butt) onto the roller. Position your body as shown with the foot crossed onto opposite knee. Make sure you lean over to one side of the glute that youre rolling. Roll around the area slowly for approximately 1 minute. If you have a painful area, stop rolling and hold for 20 seconds or until the pain starts to dissipate. Rolling out your glutes is very benecial if you do any exercises that involve deep hip exion as well as hip extension such as squats, deadlift, one legged deadlift, one legged squats, lunges, split squats, step ups, jumping and running (especially sprinting).

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Thoracic Mobilization
Place your upper-mid back region on the roller as shown. Place your hands behind your head and bring your elbows back (placing your shoulder blades closer together). Roll up and down slowly for approximately 1 minute. Youre providing slight (posterior to anterior) pressure on each vertebral joint of the thoracic spine for joint mobilization. This is a great way to increase upper back mobility and is very benecial for increasing shoulder mobility and regaining or maintaining muscle balance for your shoulder joints.

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Latissimus Dorsi
Position yourself on your side with your arm fully stretched out. Place the roller in the axillary (arm pit) area with your thumb pointed up. Roll around the area slowly. The area you roll is very small so you many not have to spend as much time rolling. If you have a painful area, stop and hold for 20 seconds or until the pain starts to dissipate. Rolling out your lats is highly benecial if you do exercises such as pull ups, dumbbell pull overs, deadlift and any type of row movements (one arm rows, inverted rows).

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MUSCLE RECOVERY 20

STATIC STRETCHES

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Cat Cow / Back Mobilization


Position yourself as shown, on all fours with hands and knees on the oor. Round your back as much as possible, then slowly bring your stomach down and arch your back and lift your head. Slowly go back and forth from exion to extension to mobilize your spine as much as possible. Perform this movement 4 to 8 times. This is exercise helps increase general back mobility and is very effective at pumping uid into the discs located between your vertebral joints (back joints) to maintain a healthy back.

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Hip Flexor Stretch


Place yourself in a kneeling position, with one knee on the oor and the other knee bent 90 degrees (as shown). Tuck your pelvis in and push your hips forward while keeping your upper torso upright. You should feel a gentle stretch along the front portion of the hips. To stretch further, lift your arm up and reach over to the opposite side. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is one of the most effective stretches you can do to help lengthen your hip exor muscles and help reduce low back pain.

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Quadricep Stretch
Start in a kneeling position as shown, with one knee on the oor and the other leg bent 90 degrees. Grab onto the back foot and bring it up towards your glute (butt), while keeping your torso upright. Do not lean forward because you will lose the stretch in your quads. To stretch further, tuck your pelvis in. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your quad muscles and should be performed along with the hip exor stretch to help reduce low back pain.

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Standing Hip Flexor Stretch


Place yourself in a standing lunge position as shown, with one leg extended back and the other leg in front with knee bent 45 degrees. Tuck your pelvis in and push your hips forward while keeping your torso upright. You should feel a gentle stretch along the front portion of the hips. To stretch further, lift your arm up and reach over to the opposite side. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is another variation of the hip exor stretch (shown previously) and is just as effective at lengthening your hip exor muscles, helping reduce lower back pain.

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Hamstring Stretch
Sit on an elevated surface as shown. Extend the leg to be stretched. Flex over your hip with your low back straight. You should feel like your sticking your butt back as you ex forward. You should feel a stretch in your hamstring. If youre not that exible, bend your stretching leg slightly. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your hamstring muscles and should be performed after rolling your hamstrings to get the most out of the stretch.

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Calf Stretch (Gastrocnemius / Soleus)


Find a wall to lean on. Extend the leg of the calf being stretched back, and lean your upper body towards the wall. Keep your leg straight to stretch the gastrocnemius and bend your knee to stretch the soleus. The calf is composed of these two muscles and each is stretched in a slightly different manner. You may have to exaggerate the amount you lean forward into the wall if you do not feel a stretch initially. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your calf muscles and should be performed after rolling your calves to get the most out of the stretch.

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Adductor / Inner Thigh Stretch


Get into a deep squat and place your elbows just inside your knees (as shown). The more you push out against the knees the greater the stretch on your adductor (inner thigh). To stretch one leg at a time, extend one leg out to the side. Get into a side lunge as shown. The deeper you lunge, the more stretch youll feel. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your groin muscles and should be performed after rolling your adductors to get the most out of the stretch.

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Pectoral (Chest) Stretch


Place your arm bent 90 degrees at the elbow, against the wall as shown. Make sure your arm is ush against the wall. Bring your chest away from the wall to increase the stretch. Hold the stretch for 20 to 30 seconds. Repeat on both sides. This stretch is great for lengthening your pec muscles and should be done on a regular basis to regain and maintain muscle balance in your shoulder joints.

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MUSCLE RECOVERY 29

MAINTAINING MUSCULAR HEALTH


The MAX Workout Club
To maintain a lean and muscularly balanced body, you must incorporate functional, full-body exercises along with proper recovery protocols. Inside the MAX Workout Club, you get: A new workout cycle every 3 weeks (I post the workouts, which include a video of me demonstrating each one!). Ill show you each exercise, what weights to use, demonstrate the tempo, and show you substitute exercises from beginner to advanced. Theres even a printer friendly version available. A video library chock-full of over 120 exercise video demonstrations (and growing!). I walk you through each exercise step by step and explain each movement from start to finish. The library also includes videos on muscle recovery techniques, stretching, rehab exercises for old injuries, and loads more. A discussion forum where you can connect with other members (including me). Its a very active forum with thousands of members - a great place to get solid advice, support and motivation. A nutrition facts lookup tool so you can lookup any nutrition label on the planet. A fitness diary so you can log your progress and keep track of how youre doing. Cutting edge fitness & nutrition articles and reports to help you separate fact from fiction. To learn more or sign-up, visit www.maxworkoutclub.com * Heres a snapshot of the monthly calendar (viewing each workout is as easy as clicking on the day):

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What Members Say...


"Hi Shin, I just wanted to drop you a line and let you know I am 9 months into your program and am loving it! I am so grateful to have found a time efficient, effective workout that yields such great results. It has been on a daily basis that I am getting compliments on how "fit" I look. I keep giving your website address out...So, thank you so much for your dedication to fitness and helping others achieve their fitness goals. Sincerely, " -- Sutten Stephan, WI This program has been so effective - Im hooked! Ill never go back to the way I was working out before. -- Kyle Levitz "What a great idea by putting the video in for the daily workout. Thank you and I want to let you know that I have been doing the workout for almost two weeks.. I have lost 3lbs and look forward to going into the gym, I use to pay $800 dollars a month for [a personal trainer].. thank you and keep up the great work." -- Brian Frank, Bartlett, IL "This site has changed the way I think about health and fitness. You guys rock!" -- Mel "I had to write to tell you how much I love, love, love, the online workouts. No more excuses of being bored doing the same workouts. The exercise videos that go with the workouts are the best thing on the internet. I've never seen another program like this." -- Marlene Williams "The MAX Workout Club website is like having a personal trainer, but better." -- Charlie Smith "Shin, you are going to put personal trainers out of business with this site! Thanks for raising the bar and providing really useful information and as always, great workouts." -- Tracy Lawson I think you all are awesome. I especially love that I ask questions, and I get a response right away. Love it. -- Terese

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