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Moderate Workout

Back Problems?

Moderate   11 minutes

Target Areas: Back, Legs, Glutes

Equipment: Foam Roller

Ahmad Zakaria
 		    Added By Ahmad Zakaria
Back Problems?
Tags
Home Gym Workouts Back Workouts Foam Roller Workouts
Description

Foam rolls and stretches to fix your back

Exercises

Set 1: 1 round
Right Hamstring Rolls
Right Hamstring Rolls
30 seconds
Rest
Rest
5 seconds
Left Hamstring Rolls
Left Hamstring Rolls
30 seconds
Rest
Rest
5 seconds
Rest
Rest
5 seconds
Left Lat Rolls
Left Lat Rolls
45 seconds
Rest
Rest
5 seconds
Right Lat Rolls
Right Lat Rolls
45 seconds
Rest
Rest
5 seconds
Quad Rolls
Quad Rolls
45 seconds
Rest
Rest
5 seconds
Advanced Left Glute Rolls
Advanced Left Glute Rolls
45 seconds
Rest
Rest
5 seconds
Advanced Right Glute Rolls
Advanced Right Glute Rolls
45 seconds

Set 2: 1 round
Quad Stretches
Quad Stretches
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Right Half Pigeon
Right Half Pigeon
35 seconds
Left Half Pigeon
Left Half Pigeon
35 seconds
Sphinx Pose
Sphinx Pose
45 seconds
Head to Knee
Head to Knee
1 minute
Child's Pose
Child's Pose
1 minute

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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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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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