Foam Roll & Self Massage

• Spend 2-5 minutes on each area, taking your time moving around, searching for tender points.

• Be sure to breathe throughout the duration. If you hold your breath, you will increase tension, never allowing the muscles to relax enough so you can get deep into the fibers.

• There may be areas that are really tender so roll them slowly and use the appropriate density massage tool.

• Follow up the massage session with the stretches & mobility work provided below. This ensures the best chance of restoring the proper length tension relationship.

• Video tutorials are included below workout. To learn more about foam rolling and self massage, click here.

• You can use a Theragun or similar in place of foam rollers and balls.

(1) Massage Gluteals - 2-5 minutes each side with 5 inch ball.

(2) Massage Quadriceps - 2-5 minutes each side using a dense foam roller or quad baller.

(3) Foam Roll TFL with dense foam roller - 2-5 minutes each side - Take your time finding the area, tilt slightly forward and back to massage the area.

(4) Foam Roll Adductors / Inner Thigh - 2-5 minutes each side

Stretching & Mobility

(1) Crocodile Breathing - 15- 20 Breaths

(2) Quadruped T-Spine Rotation from Elbow - 6-8 repetitions each side with 1-2 breaths at end point.

(3) Half Kneeling Hip Flexor Active Stretch - 6-8 reps each side hold each for 3-5 seconds.

(4) Quadricep Side Lying Active Stretch - 6-8 reps each side hold each for 3-5 seconds.

(5) Hamstring Active Leg Raise - 6-8 reps each side hold each for 3-5 seconds.

(6) Straight Arm Plank to Downward Dog - 6-8 repetitions each side with 1-2 breaths at end point.

(7) Split Stance Adductor to T-Spine Stretch - 6-8 repetitions each side with 1-2 breaths at end point.

(8) 90/90 Hip Stretch - 6-8 reps each side hold each for 3-5 seconds.

(9) Brettzel - 6-8 repetitions each side with 1-2 breaths at end point.