Tag Archives: 30daypandachallenge

You knew this day would come. You probably hoped I would forget. Not a chance! Today we are going to smash our calves. Your tight calves are the result of your shoes, the way you walk, the way you exercise, how little you move, genetics and many, many other factors. However, a little bit of soft tissue work on a regular basis can be the thing that keeps you running strong for years to come.

In order to make your calves nice and tender it will take time and pressure. Hence we call this move “The Veal.” Set yourself up on a chair or bench and place a Yoga Tune Up® ball behind your knee and sit down and wait. Breathe deeply and use that time and pressure to tenderize those calves. Don’t be in a rush. Lean from side to side. Keep the foot dangling over the edge and move it slowly. Reposition the ball occasionally and find those sweet spots.

Check in and check out with your air squat or a standing forward bend and see how that ankle flexibility is after trying the veal.

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 13 of 30. The Veal from Force Distance Time on Vimeo.

Your pec minor is ruining your life. It makes you slouch and keeps you from being able to move like you’re supposed to move. You probably shouldn’t have it removed though because you will need it eventually. Your best bet is to bend it to your will. Take a Yoga Tune Up® Alpha ball and dig it in there real good. Then move that shoulder joint and get that pec to release it’s hold on the front of your humerus. Do this move in a doorway or a corner or a squat rack, or, if you’re a real masochist, you can do this laying face down on the floor on top of the alpha ball (you sicko!). Pin and stretch the muscle by applying deep pressure and moving the arm through various ranges of motion.

Here’s a tip for finding the pec minor. Take your left elbow and lift it out to the side like a chicken wing (abduction). Reach across your chest with your right hand and put four fingers into your left armpit and grab the front wall of your arm pit and pull it forward. That piece of meat is your pectoralis muscle. Where your thumb closes and presses into the front is your pec minor. Place the ball right where your thumb is pressing.

The check in and check out is to test your overhead position and/or your extension position (arms lifted in back of your body).

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 12 of 30. The Minor Pecker Wrecker from Force Distance Time on Vimeo.