Roll Away Pain and Tightness

Work out the kinks in your muscles before or after your workout with the following foam roll series.

1
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 rol...
2
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. Hold the foam roll over the small lump of muscle between your hip and p...
3
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 suppo...
4
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. Spen...
5
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 yo...
6
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 ti...
7
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 tim...
8
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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 r...
9
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
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...

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.