Why foam rolling? Good question, it is important to think about fascia. Fascia holds everything together and has memory. If there is a buildup of extra fascia due to an injury or repetitive motion that fascia has to be dealt with or will limit the glide in a particular area. If for example the it band is tight and won't allow the proper tracking of the knee cap due to a lateral pull you must release that tension or the patella won't ride in the femoral groove and therefore cause pain when flexing or extending the knee. That fascia needs to be released to allow the proper movement of the patella in the groove. Foam rolling as well as lax ball work is one of the best ways to release that tension and return your fascia to normal condition.

Today's workout had a little something for everyone. 3 rounds Weighted single leg squats 8 each leg 2 arm kbell clean 15 reps Burpee sandbag shoulder clean 10 reps Box jump on the high box 12 reps Pendulum pushup 10 reps Side plank for 30s each side Then Tailpipe the sequel. 2 rounds 250m row, while partner hold the slosh pipe with a kbell on each end

Had a newbie class, she did fantastic! Good job Todays workout: All about atheliticsm today. Hard work but oh soooo good when its over. Start with Foam roller work Then move into focused mobility work Scorpions Surf board complex Single leg hip lifts Then Since we are doing some sprint work today we need to warmup your achilles and knees. So Body weight squats- 20 reps Pogo jumps for 10 seconds on 10 seconds off repeat for 1:30 minutes Then 4 rounds of Ball slams - 20 reps Band sprints for 1 minute Battling ropes for 1 minute 15 seconds hard/ 15 seconds less hard Pistol squats 15 each leg bosu lower body spider pushup- 20 reps Then Finish with static prone leg raise for 3 minutes. Have fun!