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Description

Benefits : De-stress, improve flexibility & blood circulation, lenghten, strengthen muscles, heal faster, avoid injury. The goal is to reduce muscle tension so focus on breathing and relax when working on tender spots. NEVER USE YOUR BODY WEIGHT FOR NECK ROLLS. KEEP BODY FLAT ON GROUND. ONLY USE ROLLER AS A SUPPORT FOR NECK WHILE MOVING IT SLOWLY & GENTLY FROM SIDE TO SIDE.


Exercises

Set 1: 1 round
Angel Arms on Roller
Angel Arms on Roller
1 minute
Long Foam Roller Back Rolls
Long Foam Roller Back Rolls
1 minute
UPPER Back Rolls
UPPER Back Rolls
1 minute
NECK Rolls, Place Roller Under Neck -BACK ON THE GROUND- , Move Head Side To Side Slowly
NECK Rolls, Place Roller Under Neck -BACK ON THE GROUND- , Move Head Side To Side Slowly
1 minute
Left Lat Rolls
Left Lat Rolls
1 minute
Right Lat Rolls
Right Lat Rolls
1 minute

Set 2: 1 round
Left Glute Rolls
Left Glute Rolls
1 minute
Right Glute Rolls
Right Glute Rolls
1 minute
Advanced Left Glute Rolls
Advanced Left Glute Rolls
1 minute
Advanced Right Glute Rolls
Advanced Right Glute Rolls
1 minute
Hamstring Rolls
Hamstring Rolls
30 seconds
Hamstring Rolls - Stacked (Cross Legs)
Hamstring Rolls - Stacked (Cross Legs)
30 seconds
Calf Rolls
Calf Rolls
30 seconds
Calf Rolls Stacked (Cross Legs)
Calf Rolls Stacked (Cross Legs)
30 seconds

Set 3: 1 round
Hip Flexor Rolls
Hip Flexor Rolls
1 minute
Quad Rolls
Quad Rolls
1 minute
Quad Rolls Stacked Legs
Quad Rolls Stacked Legs
1 minute
Left Adductor Rolls
Left Adductor Rolls
1 minute
Right Adductor Rolls
Right Adductor Rolls
1 minute
Shin Rolls
Shin Rolls
1 minute
Left Peroneal Rolls
Left Peroneal Rolls
1 minute
Right Peroneal Rolls
Right Peroneal Rolls
1 minute
STANDING Foot Rolls
STANDING Foot Rolls
30 seconds


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