Napra

Piriformis-SMR

Stretching & mobilityIntermediate Glutes Foam roller
Piriformis-SMR, step 1
1. Sit on the foam roller with hands behind you; cross one ankle over the other knee.
Piriformis-SMR, step 2
2. Lean toward the crossed leg's glute and roll slowly over it, pausing on tender spots.

How to do it

  1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
  2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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