Day 10 – The Quadzilla

Your quads need more than just a foam roller but smashing them with a barbell is inelegant. Using the Alpha ball by Yoga Tune Up® allows you to get deep into the nooks and crannies of your thigh and hit the different angles that you need to hit to get all the knots out. Lie prone and place the ball just above the knee. Slowly bend and straighten your knee to move the muscle over the ball. Internally and externally rotate your hip to change the placement of the ball. You will be able to access the vastus lateralis and IT band as well as the vastus medialis and sartorius fibers. Gradually move the ball up the thigh to give the quads a complete rolling.

Check in and check out with a squat to see how your knees and hips feel. You should feel great after this.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

Day 10 of 30. The Quadzilla from Force Distance Time on Vimeo.

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