Category Archives: 30 Day Challenge

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.

Day 9 – The Trapezius Tamer

This is a classic Yoga Tune Up® exercise from my teacher Jill Miller. It’s simple and effective. This move will turn your day around. Use a pair of classic Yoga Tune Up balls and place them behind your trapezius muscles as you lie down on your back. Bridge your hips up and chill. You just want to stay here and create some sustained compression as you breathe deeply. Time and pressure are the agents of change. Less is more when it comes to this move. If you want to increase the intensity, lift your arms overhead. You can try some gentle rocking side to side or turning the head slowly. If the intensity is too much stand up and do this move against the wall.

Check your overhead position before and after and you should see a great improvement. Also look at yourself in the mirror before and after and you might even notice that your shoulders are hanging lower.

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 9 of 30. The Trapezius Tamer from Force Distance Time on Vimeo.

Day 8 – The Pressed Ham

Stretching your hamstrings is not enough, you need to massage the tissues to increase the blood flow and release the knots that form in the muscles. I like to use a Yoga Tune Up® Alpha ball because it’s big and gets deep into the hamstring. Also the ball allows me to massage my muscles in ways that a foam roller can’t. Sit up on box or a bench and place the ball under the back of your leg. I like to move my leg side to side so the ball strums across the muscle fibers. I work from the attachments by the sitting bones down to the back of the knee. I also move from the inner to the outer thigh catching some adductors as well as the IT band.

The sciatic nerve runs through the hamstring so keep your leg relaxed and bent and stop rolling if you feel sudden tingling or numbness. Don’t be afraid to lean some weight into your leg with your hands if you find a good spot. I like to get an oblique vector on my hamstring and press down to plow the entire muscle mass off axis. Super intense and effective. Also you can try contracting and relaxing hamstring to get a PNF stretch.

Check in and check out with a standing forward bend. You should find that you have more range of motion after a good roll.

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 8 of 30. The Pressed Ham from Force Distance Time on Vimeo.

Day 7 – The Shin Slicer

If you have shin splints, then this move is the one for you. I use a pair of classic Yoga Tune up® balls in the tote and place them on a bench or box. I like to use a band for some resistance, but it’s not a deal breaker. Place your shin in the groove between the balls and start slicing back and forth with your leg. Then pick a spot and just move your foot through dorsi flexion and plantar flexion like you’re stepping on the gas. The band provides some nice feedback for this. Once I have worked my way up and down the shin, I shift my weight to the outside (lateral side) of my shin presses more firmly into one ball. Then I shift my weight to the inside (medial side) of the my shin presses more heavily on the ball.

I like to do this before and after running or double unders. I recommend checking your pistol squat or your air squat before and after to see if your ankle range improves.

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 7 of 30. The Shin Slicer from Force Distance Time on Vimeo.

Day 6 – The Mermaid(man)

Today we are going after the abdominals. We are using a Yoga Tune Up® Coregeous ball. If you don’t have one, grab an inflatable dodgeball or something from your kid’s toy chest. You are going to lie on your side like a mermaid or merman and place the ball to the side of your belly button. The reason I have my shirt off is that the ball in contact with the skin will create some nice warm shear forces also because I’m a crossfitter and we don’t wear shirts. You should feel like your abs are being pushed to the other side of your torso. Breathe big belly breathes into the ball and exhale slowly and completely and let the ball sink in more on each exhale. Stay relaxed and soft. Occasionally change your position slightly to get a different vector on the pressure.

This technique has a huge down-regulating effect. You will most likely be very sleepy and relaxed after doing this. I recommend doing it before bed to get a restful sleep. That will be the best test of whether this was effective. However, a word of caution, some people get very uneasy and emotional doing deep abdominal work. That’s perfectly fine if that happens. Take some quiet time to yourself if you start catching all the feels.

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 6 of 30. The Mermaid(Man) from Force Distance Time on Vimeo.

Day 5 – The Oompa Loompa

I don’t know anybody that doesn’t carry tension in their upper back and traps. This rolling technique is just the ticket to loosen up that tension you’ve been carrying around all day. I suggest using a Yoga Tune Up® Alpha ball for this. Start with your back against a wall and squat down a little. Place the Alpha ball behind your back to the right or left of your spine up between the shoulder blades. Bridge your hips away from the wall so you can press your weight into the ball. Now start to bob up and down like an oompa loompa as you push with your legs. The real money maker is rolling the ball up onto your shoulder like a parrot. In order to do this you have to turn slowly as you lower into your squat. The ball will cross the muscle fibers of the levator scapula as well as the upper trapezius. It’s very intense. Move slowly and deeply and with purpose. Breathe deeply.

Check in and Check out with either your overhead position or simply look at your posture in the mirror between sides. I often see a visible difference in the height of my shoulders after doing this for just a few minutes. The side you just rolled will often be lower than the unrolled side.

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 5 of 30. The Oompa Loompa from Force Distance Time on Vimeo.

Day 4 – The Tiny Conductor

I don’t know why my forearms are always sore, but I think it has something to do with barbells, pull-up bars, rings, ropes, kettlebells, dumbbells and jiu-jitsu…basically everything I do. So this is my first move when I roll out my forearms. It’s easy. You take a Yoga Tune Up® therapy ball and place it on your forearm and lean against a wall. I move around until I find a gnarly knot and then I put my weight into it because I want to Ball Fucking Harder. Breathe deeply and apply pressure. Then to really take things to the next level, I move my wrist like a tiny conductor. This pin and stretch technique is totally legit. You will love it.

Check in and check out with either the front rack or the overhead position. This technique will feed slack into your shoulders and wrists and will help alleviate some elbow and wrist pain. Roll for at least two minutes on each side.

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.

The Tiny Conductor from Force Distance Time on Vimeo.

Day 3 – The Childproof Lid

If you do CrossFit, then your hands are going to get quite a workout. We use our grip constantly, but how often do we take care of our hands? Most people just wait until their hands rip and then put some lotion on them. That’s not enough. The fascia in your hands is beat up. You need to resuscitate your hands with this awesome technique.

Use a small Yoga Tune Up® classic ball and place it on the floor. Kneel down and interlace one hand over the other like you’re about to give chest compressions in CPR class. With straight elbows, lean your weight straight down on the ball and then twist your hand back and forth like you’re trying to open a childproof lid on a prescription bottle. This move creates a lot of sheer force on the fascia and brings a ton of blood flow to the hands. It will release all the tension you have stored up in your hands and feed slack all the way up to your shoulders. Get the entire surface of each palm and spend at least 2 minutes per hand.

Check in and check out with either your front rack or your overhead position. You should notice a dramatic improvement. In fact, check out the difference after only rolling one hand and you should see a visible improvement compared to the unrolled side.

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.

The Childproof Lid from Force Distance Time on Vimeo.

Day 2 – Orbiting The Moon

Face it! You sit on your butt way too much. All that sitting makes your glutes useless. You need to wake them up and get the blood flowing down there. This is a simple technique I call “Orbiting The Moon.” I am using a Yoga Tune Up® Alpha Ball for this one, but you can use any ball you have lying around. The Alpha is the best one for the job though. Just like yesterday, check in/check out with a standing forward bend. Notice how close you are to touching your toes and notice how restricted you are in the glutes and hamstrings. Pay close attention to how much more range you have and how much better it feels when you’re done.

The technique is simple. Sit on your Alpha ball and slowly orbit the entire moon. I like to move out in concentric circles starting at my ischial tuberosity (a/k/a my sit bone). I move in a clockwise orbit for about a minute and then switch to a counter-clockwise orbit for the next minute. After about 2 minutes, switch to the other cheek. Breathe deeply and slowly. If it is too intense, you can do this standing and leaning against a wall.

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.

The Ball Fucking Harder Challenge

I am really excited by how the #stretchfuckingharder challenge went last month.  So many people played along and posted pictures.  Even more people told me that they loved the stretches and did them and had their friends and clients doing them too.  Before I lose momentum, I am issuing another challenge: The #ballfuckingharder challenge. For the next 30 days I will be posting a new myofascial release/ball rolling technique each day.

If you want to play along I recommend getting some Yoga Tune Up® balls to roll on.  The large majority of the techniques I’m going to show will utilize the Classic, Alpha and Coregeous ytuballs but I will also show some techniques using other props as well.  The Yoga Tune Up® balls are soft, grippy, pliable and affordable.  Unlike lacrosse and tennis balls, ytuballs are designed for self massage and will greatly increase the effectiveness of the techniques.

The rules for the Ball Fucking Harder Challenge are easy.  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 1 of 30.  The Foot Schmear.  We are on our feet constantly and, if you are an athlete, you are running, jumping, kicking, squatting and generally applying high amounts of force through your feet.  Additionally, wearing shoes all days pretty much laminates your soft tissues into a tight mess.  The Foot Schmear will unglue your feet and make you feel refreshed and relaxed like a good foot massage.  As a bonus it will also improve your flexibility.

Check in/Check out: Bend down and try to touch your toes with straight legs.  Notice how far you get and notice how tight your hamstrings feel.  You should feel looser in your hamstrings and be able to stretch farther after rolling your feet.

The technique:  Place a Classic Yoga Tune Up® ball under the sole of your foot.  Step on it like you want to flatten it and then drag your foot slowly from side to side.  You want to imagine you are schmearing cold cream cheese on a bagel with your foot.  A new ytuball will be a little stiff, but after doing this technique a few times, you will break-in your balls and they will get nice and soft.  Inhale as you press down on the ball and schmear as you exhale.  You want to do this for 2 minutes on each foot and try to get every inch of the sole of your foot.

Day 1 of 30. The Foot Schmear from Force Distance Time on Vimeo.