Friday 141121

Everyday Warrior Battle Series Workout #3

10 Minute Clock (6 Attempts Allowed)
1 Rep Max OH Squat from the Rack

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Kaplan, Kiley, and Meredith remembering all of Anna's funny jokes while strengthening those hamstrings!

Kaplan, Kiley, and Meredith remembering all of Annas funny jokes while strengthening those hamstrings! There are so many, so it was tough.

MOBILITY SERIES:  THE HIPS (last hip post)

The bring our hip mobility series home, we will now employ a foam roller to loosen those bad boys.  Before we get into that, I want to discuss some MISTAKES of foam rolling, no matter what the body part:

You foam roll TOO FAST!  You need to give your brain enough time to tell your muscles to relax.  SLOW DOWN and spend at least 2 minutes per area.
-You spend TOO MUCH TIME on the area that hurts! If you find an extra spicy spot, spend 20 seconds on that area, go to some other areas, then return to that area for another 20 seconds.
– NEVER ROLL OUT YOUR LOWER BACK! This will actually tighten your spinal erectors and surrounding muscles as a form of protection.  Just stick to you thoracic spine when rolling out your back.

Now that you know what not to do, let’s get into the good stuff.

#1 – Simply foam rolling the hips and surrounding structures.  The best take-away from this video is propping up the foam roller on a bench so you can place more bodyweight on the area. PS – You’re welcome for his awesome accent!

#2 – This video shows the opening up the hip flexors using a foam roller.  Please heed my warning about not rolling on your lower back.
Note: this mobility would be best kept for post-wod or on rest days.


Come and check out the many Verver’s competing this weekend at the MBS Turkey Challenge!! We have several Individual and Teams competing.  Heat times will be posted at this website or the competition will be from 9am – 5pm each day.



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