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- Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/f8ec5b16-40cf-4f60-b5a2-7c493b930d36/Untitled+%281%29.jpg Blog - Want to Improve your Boxing Technique? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traininggroundpt.com/blog/2022/4/20/olympic-weightlifting-for-powerful-benefits monthly 0.5 2022-04-25 https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/c5bb5b7e-c6aa-4b5a-b40f-4781bd938d01/Front+Squat.JPG Blog - Olympic Weightlifting for Powerful Benefits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/977e4973-af2a-4f92-a0e5-6c321eb94581/Untitled.jpg Blog - Olympic Weightlifting for Powerful Benefits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traininggroundpt.com/blog/2022/4/19/improve-your-strength-and-conditioning-for-golf-performance monthly 0.5 2022-04-25 https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/575bb6ca-4771-4c50-a135-65498bf573ec/Keiser+Push+Pull.PNG Blog - Improve your Strength and Conditioning for Golf Performance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traininggroundpt.com/blog/2018/5/8/whats-dxa-dexa-why-do-i-want-it monthly 0.5 2018-09-06 https://www.traininggroundpt.com/blog/7-best-fitness-recovery-tips-foam-rolling-lacrosse-ball monthly 0.5 2018-03-09 https://www.traininggroundpt.com/blog/2018/2/26/5-things-to-know-before-you-start-personal-training monthly 0.5 2018-05-09 https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1519678503512-0PEJMARPK99EQZZHD5BD/steve-evans+%281%29.png Blog - 5 Things To Know Before You Start Personal Training https://www.traininggroundpt.com/blog/category/personal+training monthly 0.5 https://www.traininggroundpt.com/blog/category/How+To monthly 0.5 https://www.traininggroundpt.com/blog/category/interview monthly 0.5 https://www.traininggroundpt.com/blog/category/Interview monthly 0.5 https://www.traininggroundpt.com/blog/tag/personal+training monthly 0.5 https://www.traininggroundpt.com/blog/tag/bethesda monthly 0.5 https://www.traininggroundpt.com/blog/tag/golf monthly 0.5 https://www.traininggroundpt.com/blog/tag/Boxing monthly 0.5 https://www.traininggroundpt.com/blog/tag/DEXA monthly 0.5 https://www.traininggroundpt.com/blog/tag/fitness+recovery monthly 0.5 https://www.traininggroundpt.com/blog/tag/Summer+Wellness+Expo monthly 0.5 https://www.traininggroundpt.com/blog/tag/Training+Ground monthly 0.5 https://www.traininggroundpt.com/blog/tag/recovery monthly 0.5 https://www.traininggroundpt.com/blog/tag/Bethesda monthly 0.5 https://www.traininggroundpt.com/blog/tag/olympic+weightlifting monthly 0.5 https://www.traininggroundpt.com/blog/tag/TPI+Assessment monthly 0.5 https://www.traininggroundpt.com/fitness-recovery daily 0.75 2018-03-08 https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520525686027-9AIIN44U2MIU5CZ9IKTR/foam-rolling-quad-startposition-recovery.jpg Recovery Gallery To begin foam rolling the quads, place the top of the knees on the foam roller while assuming a plank position. Start with both legs on the roller to gauge how much pressure you prefer. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520525945504-2C5TTQSISHJNVZTB3XAK/foam-rolling-quads-endposition-recovery.jpg Recovery Gallery Next, slowly roll to the top of the quads applying downward pressure. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520526079588-WATH55UJ7DMKVNKHYHPB/foam-rolling-quad-intense-recovery.jpg Recovery Gallery If you find that you need more pressure to alleviate your quads, stack the legs for an increased effect, or lie on each leg individually. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520526287154-3TLNBVGCAGDMSQWI63A8/foam-rolling-glutes.jpg Recovery Gallery To target the gluteal muscles, sit on the roller in a vertical position. Due to the pattern of the gluteal muscle fibers, rolling side to side will be best to relax musculature. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520527333764-K16R8600Q13BGQM7EPRI/foam-rolling-glutes-intense-recovery.jpg Recovery Gallery To increase pressure on the gluteals, place the ankle of the target side on the opposite knee. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520527511747-1MZM95KIRO3K74P0FHNH/foam-rolling-hamstring-startposition-recovery.jpg Recovery Gallery To target the hamstrings, begin sitting with the bottom of the gluteals on the roller. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520527692406-ZIHEKDWFXJ87BRMJL6GK/foam-rolling-hamstring-endposition-recovery.jpg Recovery Gallery Slowly roll down the hamstrings, stopping before the backside of the knee https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520527789434-RUPBRSQ9UOCW6REVXAHV/foam-rolling-hamstring-intense-recovery.jpg Recovery Gallery If more pressure is needed, stack the legs to increase the effect. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520527891886-X3VHSJUR6MJ8BOKEIFWR/foam-rolling-calves-startposition-recovery.jpg Recovery Gallery To target the calf muscles, start at the top of the calves, just below the back of the knees. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520528001259-NEGWDHKF3J1QWNRERHE1/foam-rolling-calves-endposition-recovery.jpg Recovery Gallery Slowly roll to the bottom of the calves, avoiding the Achilles tendon. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520528098737-70OP6QD8UZHJZZS768RI/foam-rolling-calves-intense-recovery.jpg Recovery Gallery For added pressure, stack the legs. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520528339949-MQBPFHKLUN1RXG5VPU0V/foam-rolling-groin-startposition-recovery.jpg Recovery Gallery A great way to target the adductors (groin) is to place the roller under one hip while in a prone position. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520528922402-0FVDXA3HR99T3U05YIUQ/foam-rolling-groin-endposition-recovery.jpg Recovery Gallery While applying downward pressure, slowly roll towards the knee to effectively target the adductors. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529034955-EW799NLACV15DQVD75QP/foam-rolling-back-startposition-recovery.jpg Recovery Gallery To begin rolling the back, place the foam roller at or above the bottom rib to avoid potentially injuring the lower back. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529116312-5RJXG3CN1N5Q5JT419JU/foam-rolling-back-endposition-recovery.jpg Recovery Gallery Next, slowly roll to the top of the shoulders by pressing the feet into the floor to lift the hips. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529213276-T99F75L7HQLL4A2EWTMB/foam-rolling-chest-startposition-recovery.jpg Recovery Gallery To roll the chest, begin in a prone position with the roller just inside of the shoulder. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529364879-9RZSGY7I1EK00NHJUMJA/foam-rolling-chest-endposition-recovery.jpg Recovery Gallery Next, slowly roll towards the center of the chest. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529453000-07HY37Y56JGYKL6Z4K5I/foam-rolling-lats-startposition-recovery.jpg Recovery Gallery To target the lats, start in a side lying position with the roller near your middle rib. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529557591-49724WKVV3QAZBI11F9T/foam-rolling-lat-endposition-recovery.jpg Recovery Gallery From here, slowly roll to the back of the armpit. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520529620175-UE9IDYPYRQQ5Q8TZP8LC/arch-lax-ball-recovery.jpg Recovery Gallery Start with the ball under the arch. Roll along the entire length of the foot, stopping to apply pressure at any trigger points. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520530010626-OW10VWUERUPM9QEENX3S/lax-ball-large-calves-recovery.jpg Recovery Gallery Using any elevated surface allows your to play with different angles and pressure. Start with the ball in the center of the gastrocnemius (large calf muscle) and roll around. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520530017681-24HEC8LNZZ2ZC4MZZMZF/lax-ball-calves-recovery.jpg Recovery Gallery Flex and point the toes as you move down the leg to the soleus, which is often a main trigger point, as it is involved in standing and walking. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520530237751-4E5LKAFEC8NR3L8VIAR2/lax-ball-lateral-calves-recovery.jpg Recovery Gallery A great way to target the lateral areas of the calf muscle is to use the lacrosse ball along the anterior tibialis (shin area). https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520530445109-KQUR3YYJ6SJMF92ZEQQ4/lax-ball-glute-recovery.jpg Recovery Gallery Lay on your back with the ball putting pressure on your piriformis. Hold or roll laterally (from the middle of the glute to the outside). https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520530872996-TWN1XAMJE2TIO5521BEM/piriformis-recovery.jpg Recovery Gallery The glutes and piriformis. Note the grain of the muscle fiber. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520530973573-D6ZLGNH4BCTURB9PVOIG/lax-ball-glute-intense-recovery.jpg Recovery Gallery Bend the knee into the chest slowly a few times. Adding movement allows you to dig deeper into a trigger point. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531137630-27DKW5ZX1OKH711QKQOL/lax-ball-TFL-recovery.jpg Recovery Gallery Relax onto the ball to release your tensor fascia latae (TFL). https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531190246-R7P4W1ISY2UZY32DDSXD/TFL.jpg Recovery Gallery The tensor fascia latae (TFL) at the front of the hip. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531344142-IU7214ZCZV4BBYS7C5EG/lax-ball-TFL-standing-recovery.jpg Recovery Gallery You can also target your TFL standing and pressing a ball into the wall. Keep pressure on the ball, but allow the leg to relax. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531471186-5Z7UH6OX35VKRPNB4NMX/lax-ball-chest-recovery.jpg Recovery Gallery Target your pectoralis minor (chest) while standing facing the wall. Start with your arm down, and make minimal movement along the muscle grain. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531537089-ZNRUNGEGVQ0PPW7P8X77/lax-ball-chest-intense-recovery.jpg Recovery Gallery Raise your arm to make this slightly more intense. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531733341-Q2UL7S72G9Z3CXR7X8QU/lax-ball-traps-recovery.jpg Recovery Gallery Use a yoga block (or an alternative) to bring the ball off the wall. You'll avoid scrunching the neck and be able to target the upper trapezius. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520531860059-ODARIIEOW2GWJ2UGH0HK/lax-ball-upper-back-recovery.jpg Recovery Gallery Place the ball on your upper back, on either side of the spine. Avoid the spine, feel for trigger points and hold. Remember to breathe! https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520532045146-YGA3NMXBQR68DQ1XEGCQ/cryo-recovery.jpg Recovery Gallery Full body cryo therapy uses vaporized liquid nitrogen to give your body a 3 minute "ice bath." Check out Capital Cryo services. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520537597425-40VE3HID4A67GGX6HC90/nprecoveryclass.jpg Recovery Gallery Join us for 45 minutes of recovery every Sunday at 12:30 pm at Next Phase Bethesda. First class is free! https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/1520537701969-18DA0ZMAHM31N58K1TRW/contact-us.jpg Recovery Gallery Still have questions? Want to come recover at Training Ground? 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/f8c8b2eb-df25-4c52-b7a4-30db0c2a073d/photo.jpeg Arlington Trainers (Ballston) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/df26ecee-1f15-4fa7-999d-958d18c6cb74/Screen+Shot+2025-04-03+at+10.16.46+AM.png Arlington Trainers (Ballston) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/eed6db42-848c-4c51-8483-dd4e3995eff3/Andy-TRX.jpg Arlington Trainers (Ballston) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traininggroundpt.com/bethesda-trainers daily 0.75 2025-12-11 https://images.squarespace-cdn.com/content/v1/5a68a925be42d6dea36b4da8/fc07849f-1480-49f4-a6d8-41223b80362e/Trainer+-+Steve.png Bethesda Trainers - 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