1. Calf and Shin Foam Roll
-Spend 1-2 minutes on each shin and calf working out those spots that are particularly nasty.
2. Barbell Quad Roll
-Place a barbeel on your quads and roll the bar up and down, focusing on nasty spots. Make sure you get the inside, middle, and outer portions of your quad muscles to be completely effective. Spend 2-3 minutes on each leg.
3. Glute/Hip Ball Smash
-Place a ball between the ground and your hips/glute/tailbone area. Start with the ball closest to the center of your body and rotate side to side so that ball rolls from closest to your center towards the outside of your hips and maybe even toward the front of your leg. Roll back and repeat. Try different lines to find different areas of tightness. Spend 2-3 minutes on each side.
4. Pec Smash
-Place a ball between your pec muscles and the floor. Look for particularly nasty spots to rest on. When you find them, place the same side arm behind your back and lift and lower your opposite side shoulder to create added intensity. You can also place the opposite side arm behind your back for added effect.
5. Double lacrosse ball thoracic spine smash
-The picture is cutoff (will fix it soon). But, he is holding onto a barbell over his head. Place two lacrosse balls on your thoracic spine (one of each side of your spine… in the same area). Grab your barbell with your hips held high, and then slowly lower the hips and ribs down so that contact and pressure with the lacrosse balls is made. You can roll up and down or just reposition and start again working to find particularly nasty spots.