Roll & Recover - An integral part of any fitness program

Reduce fatigue, improve recovery and increase range of motion through consistent foam roll sessions. Foam roll each body segment as instructed before your workout to warm up the muscles and elicit correct movement patterns during your workout. This can also be done after your workout before you stretch. Roll slowly and hold over tight areas for 20-30 seconds before moving on. *Avoid rolling your lumbar (low back) region to prevent injury or discomfort.

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1. Lie face up on the ground with a foam roll under your mid back and your hands supporting your head. 2. Lift your butt off the ground so that your weight is supported by your feet and the foam rol...
2
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1. Lie on your side with a foam roll under your armpit. 2. Roll along your side to your lower back and back up to your armpit. 3. Spend more time rolling on any sore spots you find. 4. Complete the se...
3
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1. Lie face up on the ground with a foam roll under your back and your hands supporting your head. 2. Roll from the middle of your back down to the base of your spine and back up. 3. Spend more time ...
4
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1. Sit on a foam roll with your weight shifted to one side and your hands and feet on the floor for support. 2. Roll from the top of the back of your thigh to your lower back. 3. Spend more time rolli...
5
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1. Sit on the ground with your butt on a foam roll. 2. Roll along your glutes to your lower back. 3. Spend more time rolling on any sore spots you find. 4. Continue for the full set. Be sure to: Pla...
6
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1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the thigh of the bottom leg. 2. Lift your butt off the ground so that your weight is supported...
7
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1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg. 2. Roll along the front and slightly to the outside of your uppe...
8
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1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh. 2. Glide your body over the foam roll from your hip to just above the outside of your knee. 3. Spend ...
9
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1. Lie facedown on the ground supporting your weight on your forearms with a foam roll under one thigh and the other leg crossed at the ankles. 2. Roll along the quads from your hip to just above your...
10
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1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side. 2. Roll along the inside of your thigh from your pelvis to the inside of your knee. 3. Spend more time...
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Created By Laurel Sakson

Fitness Instructor, Nutritionist or Dietitian, Personal Trainer, Pilates Instructor ...and 1 more

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.