How To Use A Foam Roller PROPERLY?? Make Sure to avoid these mistakes when learning how to foam roll properly. Mind Pump Adam shares the best way to use a foam roller and demonstrates a few exercises and movements to improve your IT band pain, knee pain, hip pain, and lower back pain.
- IT BAND ISSUES?
- KNEE PAIN?
- HIP PAIN?
- LOWER BACK PAIN?
Tools:
- Lacrosse Ball (Blue Balls)
- Foam Roller
Peroneals
- Side of shin
- Side of calf
- It will feel like a sharp pain
- Small circles
- Work each pain point for about 15 seconds
FOAM ROLL
- Leg straight then cross over your other leg for support
- Slowly walk your body down
- Some of you may be able to put all weight on IT
- Internally/Externally rotation
- Hip to Knees
FEET FOCUS SESSION | GOAL = Strengthen Feet
- (2) Quarters for feedback
- Placement under your fat pad
- Pronation = tightness
- Step right on the quarters
- DO NOT break your ankles
- Push into the quarter and push up
- Ankles should remain neutral
- Calf raises
- Squat progression with neutral position
MIND PUMP PRESCRIPTION:
Lacrosse Ball Peroneals 90-120 secs/leg for 2 rounds
Foam Roll IT Band 90-120 secs/leg for 2 rounds
Quarter (or large coin) Calf Raises: 15 reps, 3 rounds
Quarter (or large coin) Neutral Calf Squats: 5-10 reps, 3 rounds
Week 1: Perform one time daily
Week 2: Perform two times daily
Week 3+: Perform three times daily
How To Improve YOUR Work Capacity (6 MOVEMENTS) | MIND PUMP
Mind Pump Adam and Mind Pump Justin discuss the importance of work capacity and how to increase your work capacity. The exercises below will demonstrate the benefits of increasing your work capacity and how strength training will not only help you build more muscle but create greater endurance and proficiency in skill development.
#1 SLED PUSH
Drops chest into it
Retracts shoulders
In close
Big, long strides
Grinding strength
Notice slower tempo
#2 EXTENDED ARM SLED PUSH
#3 LOWER ANGLE PUSH
Engage glutes & quads
Back nice and level
Core is tight
#4 SLED PULL
Drive off of heels
Similar to leg extension
Quad & glutes engaged
Core tight
NOT letting upper back round
#5 LATERAL SLED DRAG
Karaoke side pull
Working on lateral movement
Focusing on frontal and transverse plane
NOT yanking, make sure you’re in a lock fixed position
Driving off the heel and outside of your foot
#6 SLED ROW
Keep a good tight core
Brace
Get into a squatting position to pull with your legs
Legs, glutes, and upper back involved
Subscribe to Mind Pump TV - [ Ссылка ]
CONNECT WITH US:
INSTAGRAM: [ Ссылка ]
TWITTER: [ Ссылка ]
FACEBOOK: [ Ссылка ]
SHOP MIND PUMP:
[ Ссылка ]
PRIVATE FACEBOOK GROUP:
[ Ссылка ]
PODCAST:
iTUNES - [ Ссылка ]
STITCHER - [ Ссылка ]
