KOKOKAHI GYMNASTICS
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PROP YOUR PHONE UP AND FOLLOW ALONG!

We've created these videos with the goal of bringing gymnastics to everyone, everywhere. You don't need a gym full of fancy equipment to practice — All you need is a little self motivation!

​Follow along in real time with the Kokokahi Optional Team as they slow it down and spend time foam rolling sore muscles!

SESSION 01 | TIME: 23:00

FULL BODY FOAM ROLL


This 23:00 foam roll session is a great way to help your body recover from sore, tight, and achy muscles after a tough week in the gym!

In this session, we target the following areas of the body:
1. Hamstrings and glutes
2. Quads
3. IT bands
4. Mid and upper back
5. Shoulders and traps
6. Thoracic spine (through gentle stretches)

SESSION 02 | TIME: 22:00

FULL BODY FOAM ROLL


This 22:00 foam roll session is a great means to help sore, achy muscles recover from a hard week of practice. Foam rolling is a self-myofascial release (SMR) technique that can help relieve muscle tightness, soreness, and inflammation.

In this session, we target:
1. Glutes
2. Achilles tendon
3. Calves
4. Hamstrings
5. Quads
6. IT band
7. Mid to upper back
8. Thoracic spine
9. Traps
10. Forearms

We even do a few minutes of shoulder stretching at the end to help open up the chest and increase our overhead range of motion. You'll feel like a new athlete after! Have fun!
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DISCLAIMER


These recommendations, exercises, and information are not intended to replace professional medical help, or treat injuries. If you are experiencing pain or an injury, seek professional medical help immediately. Kokokahi Gymnastics Team, and all parties related to Kokokahi Gymnastics Team, cannot be held liable for the use of this information or exercises.
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45-558 C-21 Kamehameha Hwy.
Kaneohe, HI. 96744
​​(808) 235-6866
info@kokogym.org


© 2020 Kokokahi Gymnastics Team | All Rights Reserved

  • Home
    • Parent's Log In
    • About Us
    • Staff
    • Donations
    • Koko Shop
    • Contact
  • Membership
    • Classes + Schedule
    • New Account
    • Policies + FAQ's
    • Adult Gymnastics
  • Virtual Training
    • View All Training
    • Live Classes >
      • Advanced Class
      • Advanced Gymmini Class
      • Gymmini Class
      • Toddlers Class
    • Skill Classes >
      • Back Walkovers
      • Forward Roll
      • Front Hip Circles
      • Low Bar Pullovers
    • Stretch Sessions
    • Strength Workouts >
      • Core Strength
      • Conditioning Circuits
    • Maintenance >
      • Ankle Maintenance
      • Wrist Maintenance
      • Foam Roll Recovery >
        • Covid-19
  • Events
    • View All
    • Adult Night In
    • Aloha Gymfest
    • Shaka Show
    • Halloween Classic
    • Mini Olympics
    • The Greatest Show
    • Team Try-Outs
    • Birthday Parties
  • Competitive Teams
    • All Competitive Teams
    • Optional Team
    • Compulsory Team
    • Xcel Team
  • We're Hiring!
  • Visiting Gymnasts
    • Level 3 Visitor Form
    • Level 4 Visitor Form
    • Level 5 Visitor Form
    • Optional Team Visitor Form
    • Xcel Silver Visitor Form
    • Xcel Gold Visitor Form
    • Xcel Platinum Visitor Form