Cool Down the TFT Way

Improve your recovery, flexibility, and mobility with our cool down system. This program is designed to be used after workouts or anytime at home. We've used and refined this simple system for over 11 years in our gym. It is now available to you.

Course curriculum

  • 1

    Start Here

    • Discaliamer

    • How to Use the Cool Downs Program

    • Recommended Equipment

  • 2

    Zone 1 Stretches

    • Wall Pec Stretch

    • Dumbbell Hang Stretch

    • Over the Shoulder Stretch

    • Reverse Sleeper Stretch

    • Ball Lat Stretch

    • Yoga Plex Stretch

  • 3

    Zone 1 Foam Roller

    • Lat Foam Roller

    • Mid Back Foam Roller

    • Back Extensions Foam Roller

    • Side Back Foam Roller

    • Vertical Foam Roller

  • 4

    Zone 1 Lacrosse Ball

    • Back Extensions Lacrosse Balls (2)

    • Internal External Rotations Lacrosse Ball

    • Pec Lacrosse Ball

    • Shoulder Blade Trace Lacrosse Ball

    • Snow Angels Lacrosse Balls (2)

  • 5

    Zone 2 Stretches

    • Butterfly Stretch

    • Cobra Stretch

    • Hip Opener Stretch

    • Lying Low Back Stretch

    • Seated Twist Stretch

    • Pigeon Stretch

  • 6

    Zone 2 Foam Roller

    • Glute Foam Roller

    • Side Foam Roller

    • Vertical FoamRoller

  • 7

    Zone 2 Lacrosse Ball

    • Glute Lacrosse Ball

    • Low Back Lacrosse Ball

    • Low Back + Knee Shifts Lacrosse Balls (2)

    • Upper Glute Lacrosse Ball

    • Under the Hip Lacrosse Ball

  • 8

    Zone 3 Stretches

    • Hip Flexor Stretch

    • Shin Stretch

    • Band Hamstring Stretch

    • Quad + Hip Flexor Stretch

    • Wall Calf Stretch

  • 9

    Zone 3 Foam Rolleer

    • Calf Foam Roller

    • Hamstring Foam Roller

    • Hip Flexor Foam Roller

    • Inner Leg Foam Roller

    • IT Band Foam Roller

    • Quad Foam Roller

    • Shin Foam Roller

  • 10

    Zone 3 Lacrosse Ball

    • Hamstring Lacrosse Ball

    • Knee Gap Lacrosse Ball

    • Lower Leg Lacrosse Ball