Foam Rolling Quadriceps (Quads)
- From a prone (face down) position one leg on roller while you support your upper body with your hands or hands & elbows. The roller should be just above your knees to begin movement. Bend your elbows for upper body support.
- Keeping your back flat, roll forwards and backwards from the top or your knee to the top of your thigh.
Beginner Roll
One leg on roller.
Intermediate Roll
Both legs on roller.
Advanced Roll
Legs are stacked, rolling one leg at a time.
Drink Up!
Drink lots of water. Detoxify your liver and flush toxins out by drinking at least 2 quarts of water every day. Drinking lots of water will keep you hydrated, which naturally encourages cell regeneration. It will also allow the liver to filter out more toxins and residue, letting it work faster and increasing your energy level.
Add lemon to your diet. Drink lemon juice in water or tea once a day. Lemon juice stimulates the liver's bile production to help push toxins out. It also prevents the buildup of gallstones and promotes digestion and liver function in the movement of gastric juices.
Drink green tea. Green tea is rich in catechins, a type of plant antioxidant that boosts liver function and helps reduce fat storage in the liver.
Full Body Workout
Repeat each block 3 times before moving on to the next block.
Hump Day Challenge!
100 Rep Count
- body weight squat
- sit ups
- Jack squats
- Walking planks
- Crunches
- Half burpee
- Mountain climbers
Time yourself to see how long it takes you to complete all exercises, and post your time here in comments or by clicking Facebook .
If you are unsure of any of these exercises you can find them on YouTube.