SAVE 30% on the Functional Aging Specialist Certifications. Earn up to 10 CECs.   SAVE 30% NOW »

LOWER BODY ROLL OUT WERK

In no particular order. Myofascial Release techniques (aka FOAM ROLLING). Fasicia is the connective tissue that unites all of the body's moving musculature. Trigger points can be areas in you body that need attention and "rolling out" may improve your movement. Foam rolling is recommended before and/or after your workout. Roll and hold the "point" where feel any restriction; breathe and hold the roller at that point for 30-90 seconds.

1
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Sit on the floor with one leg bent and your other leg straight in front of you. Place a foam roll under the upper thigh of the straight leg. 2. Pull the toes of your straight leg in while reaching ...
2
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
3
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie face-up on the floor with your arms at your sides, resting your calves on a foam roll. 2. Keeping your legs straight and your toes pulled toward your shins, contract your glutes to raise your h...
4
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie on your side with your forearm on the ground underneath your shoulder and your legs resting on top of a foam roll placed just below your knee. 2. Bend and straighten your legs to roll down to y...
5
6
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
7
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Start on your hands and knees with a foam roll under the front of your shins, just below your knees. 2. Keeping your hands still, pull your knees toward your hands and roll back and forth. 3. Spend...
8
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the calf of the bottom leg. 2. Lift your butt off the ground, so that your weight is supported...
9
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
10
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 ...
11
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
12
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie face down on the ground, supporting your weight on your elbows, with a foam roll under one thigh and the other leg crossed over at the ankles. 2. Shift your body slightly so the outside of your...
13
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 ...
14
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie on your side with a foam roll under your hip, supporting your weight on your arms and the foot of your opposite leg. 2. Roll over the small lump of muscle between your hip and pelvis. 3. Spend...
15
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
16
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie face down on the ground, supporting your weight on your elbows, with a foam roll under one thigh and the other leg crossed over at the ankles. 2. Roll along the front of your upper thigh to you...
17
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
18
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...
Profile Picture

Created By Mychele Sims

Athletic Trainer or Coach, Fitness Instructor, Personal Trainer, Program Director or Manager

Print Workout

Image View

Image View

Select

Simple View

Simple View

Select

Step by Step

Step by Step View

Select

Share Workout

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.