Beginner Workout

Split Stretching Routine

Beginner Duration 15 minutes

Target Areas: Legs

Equipment: Exercise Mat, Foam Roller

Added By Marco M.

Tags

Home Gym Workouts Leg Workouts Foam Roller Workouts

Exercises

Set 1: 1 round

Standing Forward Bend

Standing Forward Bend

1 minute

Right Hamstring Stretch

Right Hamstring Stretch

1 minute

Left Hamstring Stretch

Left Hamstring Stretch

1 minute

Set 2: 1 round

Right Hip Flexor Stretch

Right Hip Flexor Stretch

2 minutes

Left Hip Flexor Stretch

Left Hip Flexor Stretch

2 minutes

Set 3: 1 round

1 minute

Set 4: 1 round

Thread the Needle Stretch

Thread the Needle Stretch

1 minute

Set 5: 1 round

Right Half Split

Right Half Split

1 minute

Left Half Split

Left Half Split

1 minute

Set 6: 1 round

1 minute

1 minute

Set 7: 1 round

Right Hamstring Rolls

Right Hamstring Rolls

30 seconds

Left Hamstring Rolls

Left Hamstring Rolls

30 seconds

Set 8: 1 round

Hip Flexor Foam Roll

30 seconds

Hip Flexor Foam Roll

30 seconds

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Power Systems Myo-Roller

Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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15 MIN FULL BODY FOAM ROLLER ROUTINE | Follow Along

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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