@RodgerThat, you mentioned your stretching. Can you share a little about this? A link to a program you follow? I need to up my game in this area. Thanks for your time.
I don't follow a stretching program I just do all the stretching myself but I can let you know what I do on my regular stretch.
All stretches are held for 30 seconds unless otherwise specified:
1) Ankle dorsiflexion bar hold 3 sets in between sets shake out (reference photo 1 for what it is)
2) Calf stretch against a wall (press hip forword toward the wall for deeper stretch)
3) stiff leg toe touch hold for 30 seconds then cross one leg over the other and hold then switch legs in front
4) quadriceps stretch
5) warrior 1 (yoga) right leg forward
6) warrior 2 from warrior 1 position
7) repeat 5&6 with left leg forward
8) cat and Sphinx (yoga)
9) downward dog (yoga)
10) squat position with elbows pushing knees out ands in a prayer pose
11) laying glute stretch and hip opener (picture 2)
12) butterfly stretch (groin stretch)
13) TV sit (picture 3)
14) shoulder dislocations with pvc pipe (picture 4)
15) cross arm rear delt stretch
16) tricep stretch
17) bicep and chest strerch (picture 5)
18) traps/ neck stretch (generally pull your head down while tucking your chin towards your armpit
19) hurdle splits 2 minute hold
20) side splits 1 min hold then switch
(Even if you can't do the splits just go as low as you can then hold eventually youll get there)
I foam roll before and after every workout as well always before the stretching.
If you are looking for a definitive program to follow do "limber 11" as its a well rounded mobility program
