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You can purchase a firm foam roller at most local sporting good stores or through Amazon.com. http://amzn.to/2pjYDjK
If you'd like to start with a softer one, try this http://amzn.to/2q2Dmv2
Up Next in Weeks 1 & 2 Warm-Up
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PNF Quad Stretch
You can use a folded yoga mat, towel or one of these http://amzn.to/2qCDEpy pads.
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Glute Hip Bridge
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Static Quadruped
