This is the perfect time in the gym to ensure consistency with exercises specifically designed to improve those areas of weakness and optimise your overall outcomes. Here is mine to give you an idea what I mean by this.
Foam roller and massage ball work – I use this time to work on generally releasing tight areas which for me are often my calves, glutes and mid back. That said I use the foam roller to work on all my legs, my mid back and my lats. Before using a massage ball specifically for my glutes (hips).
Ankle and Stability pathways – Some of my patients will be familiar with these. Particularly the ankle pathway as it is one of my favourite routines for anyone that has previously had ankle issues. Have a look at the video links below if you are curious!
Pelvic tilts and Lower back control work – My next article will explain this in more detail, but in short, the major reason for my inability to touch my toes is the fact that my lower back is stiff, and I have an anterior pelvic tilt (again read my other article for more info on this). These exercises are specifically directed towards improving this.
Then I move into my workout, currently this is primarily weight training with the goal of building general strength before moving into other areas like running etc.