MOBILITY – inner thigh barbell and lax ball smash and floss, 4min/side.

See video for instruction ( https://www.youtube.com/watch?v=jjQZ-bectgQ ).

Mobilization technique that targets the medial side of the thigh– the groin, gracilis, vastus medialis, sartorius.

Two options are presented: barbell and lax ball. This gives the athlete room to perform the technique whether in gym (with access to barbell) or at home (with lacrosse ball). Can be performed with cylindrical roller, as well.

This is effective prior to any movements that require lateral opening of hips– squats and all variations. Lateral rotation of hips is essential for the squat in order to keep the hips underneath the imposed load (usually a barbell).

Brief mobilization prior to heavy movement (to reclaim lost range of motion due to lifestyle) and extended mobilization afterwards (to encourage lymphatic circulation and massage worked tissues) is recommended.

Featuring video bomb by Matt Michaud, owner and head coach at EverProven CrossFit in Dover, NH (where this video was filmed), and his pup Grover.

Check out his YT Channel! https://www.youtube.com/channel/UCq00rhfBmFZ6JsLLap9rpJg

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MINDFULNESS – 5min box breathing with focus on the parable of the two wolves.

See video for discussion ( http://youtu.be/UnEuYCwDMI4 ).

Which wolf do you feed? Remember, you are not either wolf– you are the person that feeds them.

Don’t conflate their qualities with your attributes and don’t be fooled into thinking that this is a war that can be won. Think carefully on this parable and dive into your box breathing practice.

Box breathing resources ( http://www.youtube.com/playlist?list=PLmO831B4IEJHkQFA_sjEP1Xt8mI8oyecw ).

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Like this post if you hit those deep dark corners of your inner thigh! Give those muscles some tough love and they’ll love you right back!

Comment below with your thoughts on the parable of the two wolves– it’s one of my favorites and will come up again in M&MWOD for sure!