Mobility Challenge Day 13

Quad Mashing!!!!


Last day of mobilizing before our retest tomorrow. We’ll be spending some time in the pain cave today, while we mash our quads


Areas of focus:

  • Knee should be bent and up against a wall, foam roller starting above the knee

  • Rotating from the knee down, in a windshield wiper fashion, sweep your leg back and forth along the wall

  • Keep applying pressure to the quad as you slowly work your way up the leg with the roller.

  • Spend time at each spot “scrubbing” the tissue, not rolling it.

  • 4-5 minutes per leg

  • Finish with 10 min unsupported Squat hold. Play with whichever positions challenged you the most.



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Personal Training

Crossfit MXL

120 North Main Street Sellersville, PA 18960

215-703-8262

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