Legs

Leg Workout & Benefits of Foam Rolling

Hey Ya’ll so today was legs and foam rolling! I’ll post the workout and then some benefits of foam rolling!

Legs:
-Leg press (5 sets increase weight each set)
-Leg push downs on assisted pull up machine
-Superset:
1. Good Mornings
2. Sumo dead lifts
-Superset:
1. Cable kick backs
2. Cable kick ups
-Superset:
1. Cable dead lifts
2. Bosu ball glute bridges

Ok, so I have a love/hate relationship with foam rolling. It hurts so good, but it still hurts. So what are the benefits of foam rolling?
– Foam rolling is a way to preform myofascial release around your muscles. This is the connective tissue that surrounds your muscles. Releasing the tension from this fascia returns the mobility of the muscles that can feel “tight” after working out.
– Foam rolling allows increased mobility, increased range of motion, and increased blood flow!
– The benefits mentioned above can decrease recovery time and also decrease your risk of injury!
– Try it: Start by rolling out your calves. These muscles are often tense from being in their “shortened” position from sitting all day, and the shoes we wear.
-As you foam roll, you may hit a tender spot. This is usually an area of tension. Apply pressure with the foam roller for about 20 seconds. Then continue to roll through that area a few times.
-Another good area to start foam rolling is your quads! When the quads are tense your lower back is usually also affected. Again, when you get to a tender spot, hold for 20 seconds and continue to roll through a few more times.
-The best times to foam roll are before a workout, prior to stretching to get the blood flowing! It is also beneficial to preform  as a cool down to let the blood flush out of those areas (muscles that were worked out) allowing new, fresh blood with nutrients and oxygen to circulate.

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