1. QL Work

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Check out this video to see how to perform this exercise.  Purpose to release our super tight lower backs caused from pulling up barbells, sitting in cars, at desks, etc.

 

2.  Psoas Flossing

– There are several exercises mentioned in this video.  We will do the one where he is laying on the ground with the lacrosse ball on his psoas and applying pressure via the kettlebell.  Move your leg in all directions to create the pressure you need.  If you draw a vertical line through your belly button and another one through your big hip bone, your psoas muscle is basically in between the two.  It runs along your spine, but on the front (or anterior) side.  Meaning… try to touch your spine through your abdomen.

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3. `Foam roll your IT Bands and Quads – 2 minutes each leg at a minimum