Workout of the Day:
Clean and Jerk
Work up to 85-90% of your one-rep max, then decrease the load to approximately 70% for one set of three,
135/95 lb. Clean and Jerk x 30
(Compare time to April 20, 2009)
Foam Rolling: The Glutes and Piriformis
Written by Calvin Sun
The glutes are a highly important group of muscles that allow you to squat, deadlift, lunge, jump, clean, snatch, decelerate, change direction, accelerate and move explosively. The gluteal group is made up of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. In a squat, these muscles work in concert to extend and abduct the hips. The piriformis is located in the gluteal region and serves to externally rotate the thigh. Considering the amont of hip-dominant and knee-dominant movements in our program, it would be beneficial to do some soft tissue work on this highly used area.
To foam roll your glutes/piriformis:
-Sit on a foam roller with your right leg crossed on top of your left.
-Shift your weight so that only your right glute is in contact with the foam roller.
-Begin rolling on the outside portion of the glutes.
-From there, you can move upward and toward your midline in order to foam roll the piriformis.
-Switch sides and repeat.
-This drill can also be done with a single lacrosse ball (below) for a more intense level of myofascial release.
Like most foam roller exercises, this one can be done before or after working out. Still not sure how to do this drill? Feel free to ask any of your coaches.