Gabrielino Cooldown Routine

Sit with the foam roller under one calf. Apply pressure and roll slowly from the ankle to just below the knee. Cross the opposite leg on top to increase pressure. Pause on tender spots.

Sit with the foam roller under one hamstring just above the knee. Roll slowly toward the glute. Stack the opposite foot on top for added pressure. Internally and externally rotate the leg to hit different fibers.

Sit on the foam roller and cross one ankle over the opposite knee. Lean into the glute of the crossed leg and roll slowly. This targets the piriformis and addresses lower back tension through the hips.

Sit on the floor with the foam roller behind you just above the glutes. Lean back onto the roller and support your head with your hands. Roll slowly up the lower back, pausing on tight areas. Do not roll directly on the spine — keep the roller on the muscles either side.

Place the foam roller across the upper back at shoulder blade level. Raise your arms into a Y shape overhead to open the chest and retract the shoulder blades away from the roller. Roll slowly between the shoulder blades and pause on tight spots.

Lie on your side with the roller just below the hip. Roll down the outer thigh toward the knee. Stack the top foot on the floor in front for stability. Go slow and pause on tight areas.

Lie face down with the roller under one quad just above the knee. Roll slowly toward the hip. Bend the knee on the roll-up to increase stretch through the quad. Keep the core engaged.

Kneel and place the foam roller under the front of one shin. Shift your body weight forward to apply pressure and roll slowly from just below the knee down toward the ankle. This targets the tibialis anterior, a high-load muscle for jumping and landing.

Stand or sit and place a lacrosse ball under the foot. Roll through the arch, heel, and ball of the foot with moderate pressure. Pause on tender areas to encourage tissue release.

Sit with one leg extended and loop a band around the ball of the foot. Flex the ankle toward the shin using the band for assistance. Keep the knee straight and hold the stretch through the full calf and Achilles.

Lie on your back and loop a band around one foot. Straighten the leg and gently pull it toward you using the band. Keep the opposite leg flat on the floor. Let the band do the work without forcing the range.

Lie on your back, cross one ankle over the opposite knee, and pull both legs toward your chest. This targets the glute and hip external rotators and relieves lower back tension through the hips.

Lie face down and loop a band around one ankle. Use the band to gently pull the heel toward the glute. Place one hand on the glute to ensure the hip stays pressed to the floor. Do not arch the lower back.

From a wide-knee child's pose, walk both hands to one side and reach the top arm long. This opens the lat and lower back on the opposite side. Breathe into the stretch and let the hips sink toward the heels.

Kneel facing away from the wall. Place one shin flat up the wall behind you and bring the opposite foot forward into a lunge position. Keep the torso upright and drive the hip of the back leg toward the floor. This deeply stretches the hip flexor and quad of the back leg.

Lie on your back and extend both legs up the wall so your body forms an L shape. Let the arms rest at your sides with the palms up. This passively drains fluid from the legs, reduces swelling in the calves and ankles, and begins the parasympathetic recovery process.

Standing, reach one arm straight up and bend the elbow so the hand drops behind the head. Use the opposite hand to gently press the elbow inward. Lean slightly to the opposite side to add a lat stretch.

Pull one arm across the body at shoulder height and use the opposite forearm to press it gently into the chest. Keep the shoulder down, not shrugged. Targets the posterior shoulder capsule — high volume area for hitters and setters.

Slow, controlled half-circles from shoulder to shoulder, 5 clockwise then 5 counter-clockwise. Drop the chin toward the chest on the way through. Signals to the nervous system that the work is complete.

Come in together. Each sister says one word about how she showed up today. No explanations, no pressure. Just honesty. It takes 60 seconds and it matters — because this family shows up for each other at the end just as much as at the beginning. Examples: present, proud, tired, growing, connected.