Foam Rolling

Foam Rolling

I cannot say enough about foam rolling. No matter if you work out or not, foam rolling is essential to maintain your body’s functionality.

For those of you who are unfamiliar to foam rolling and are asking yourselves what the heck it is, I will explain to the best of my ability. It’s a foam cylinder that you roll on; it’s the poor man’s massage therapist. There is it, described at its finest!

In all seriousness, when you roll your body weight onto a foam roller, you basically induce self-myofascial release technique.  This simple piece of dense foam, can greatly improve your body’s flexibility, function and performance. When you roll onto the foam roller, you massage all muscular restrictions back to the normal soft tissue the way it is meant to be. And the best part of it all is that this can be done in the privacy of your home, no need for gym!

On to the science-y part of foam rolling…

Myofascia is the combination of muscle and fascia. The superficial fascia is the soft connective tissue that is right under the skin and is what connects and/or wraps the muscles, bones, nerves, and blood vessels all together. And with age, lack of use or injuries, the muscle tissue can get ‘stuck’ causing much pain/discomfort and soreness. This affects your flexibility and range of motion. When you roll against a foam roller, you roll out any muscle knots by applying direct pressure (body weight) on to them—kind of rolling out the lumps in dough. It may be a little painful at first, so ease into it.

Myofascia Release Technique with a foam roller can, among many, help with:

  • Improve range of motion
  • Release stress
  • Reduce soreness
  • Prevent injuries
  • Aid healing

When I had an ankle injury from playing indoor soccer, my chiropractor had me roll on the affected area for two minutes, twice a day. Doing so massaged the tensed muscles and allowed blood flow into the injury which helped speed up the healing process. Not only that, but I also went through a period of severe shin splints from sprinting—so bad that it would keep me up at night!. And guess that my chiropractor suggested…that’s right, foam rolling my calves! So you see my point, foam rolling can only benefit you.

Oh and did I mention they’re usually under $20 online? I bought mine off of amazon, but you can find them in most sporting goods.

Spend just a few minutes a day Foam Rolling to feel the difference! Click here for a list of foam rolling exercises.

Here are some key points for Foam Rolling:

  1. Roll back and forth across the painful or stiff area for 60-90 seconds.
  2. Roll the injured area at least 2 times a day.
  3. Roll everyday if possible.
  4. Avoid rolling over bony areas.
  5. Breath-exhale and inhale to manage discomfort.
  6. Drink tons of water after foam rolling.
Limber as it can be!

Limber as it can be!

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Favorite Leg/Glute Workout

Show me some leggies

It’s been some time now that I’ve been wanting to share some of my personal workout routines.

Let’s just say that, by far, this one has been my favorite. This workout is a variation from a leg/glute workout plan by trainer and Glute Guru,  Bret Contreras. I must warn you!, this workout is definitely not for the faint of heart, but if you’re up for the challenge- get ready!

But, before I go onto the workout details, I feel a big need to explain in more detail why this program has been my favorite so far.

You see, my legs grow quickly. They get bulky really, really, fast..and not in the good way. But guess what doesn’t grow proportionately to my legs?? My butt.  My tushy,  derriere, booty, butaay, glutes, whatever you want to call it, does not grow no matter how hard I was hitting my compound leg movements. There lies my frustration. I can do a thousand lunges, squats, deadlifts and nothing, nada! You see for most, the great majority that is, doing compound movements such as the infamous full squat, produce great, wait, not great, FANTASTIC results in the tushy area. But NOT me…ahhh damn you genetics!!

Ok I have to say that alongside this great workout, sprinting and stair running has definitely changed the shape of my legs and butt. Ever seen a sprinter’s lower body? Makes me say wanna say (with my index finer held high, of course), “Yep, I’ll take 1 of those to go, please.”  Losing body fat will make that booty and legs pop on its own. But, it’s also a great idea to help shape them with a good workout plan.

The following is a variation of a program by Bret Contreras. I say variation because some of the exercises are out of sequence, didn’t use all of the exercises he uses/I added some, my reps/sets are different and I improvised using the machines that are in my gym.

Since I’ve been on this plan, I’ve noticed major results in my posterior-chain (erector spinae group, hamstrings and glutes). I suggest to take a before workout picture of a side butt shot, and then one right after you complete this workout. You are sure to see a good pump!

I’m also going to include the weights I use just to give you an idea. BUT, keep in mind that you must cater to your own needs. Your weights are going to be different than mine. For example, in Full Squats the heaviest I can safely and with proper form, perform is around 80#, which is not a lot, but it’s a lot for me. Remember is not about EGO. It’s about doing ’em right! So be SMART and challenge yourself!!

Oh, oh, oh…do some dynamic stretching beforehand! Stretch out those hamstrings and quads really well!

Without further ado:

A.) Full Squats: 6-8 reps x 5-6 sets  (75# and may drop 5-10# throughout) 30 sec rest

B.) Hex-Bar Deadlift (my very favorite contraption ever!!)  4-6 reps x 5-6 sets (150-160#) 30sec rest

C.) Dumbbell High Step-Ups (I use this one) 12-15 per leg x 4-5 sets (10-12#) 30-45sec rest

D.) Weighted Hip Thrusts: 12-15reps x 5-6 sets (30-35 #) 30 sec rest

E.) Cable Single Legged Kick-Backs: 12-15 reps per leg x 5-6 sets (30-40#) 30 sec rest

F.) Weighted 45° Back Extension: 10-12 reps x 4-5 sets (25# plate) 30 sec rest

G.) Weighted Hip Bridges 8-10 reps x 4 sets (40-45#) 30sec rest

F.) Hip Abduction “Bad Girl Machine”: 12-15 reps x 3 sets (50#) 30sec rest

Now that you’ve successfully completed this awesome workout, go dip your lower body into some iced water! just kiddin’.. No, but, seriously you should, if you’re brave enough, you’re gonna need it!

Ice bath or not, you should definitely foam roll soon after and about 4-5 hours after that. Foam roll, foam roll, foam roll.

p.s. Please don’t hate if you can’t sit on the toilet for the next 3 days