Massage Lower Body Copy

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Using Rub and Scrub techniques (Osteo-fascial) combined with SMR (Myo-fascial) is a great way to deliver water to the lower extremities.

ULT
Ankle Rub + Scrub
time 2 min each
Set Time
1 2 min each h:m:s
Rub and Scrub Knee
time 2 min each
Set Time
1 2 min each h:m:s
Rub and Scrub Pelvis
time 5 min
Set Time
1 5 min h:m:s
LAR
Self-Massage: Lower Leg
time 2 min
"How-to" on Self-Massage for the Lower Leg
Set Time
1 2 min h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
time 1 min each
Set Time
1 1 min each h:m:s
LAR
Self-Massage: Quadriceps
time 1 min each
"How-to" self-massage for the Quads
Set Time
1 1 min each h:m:s
LAR
Self-Massage: Glutes
reps 10
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 10
LAR
Self-Massage: Adductors
reps 10
"How-to" self-massage for the inner thigh
Set Reps
1 10
LAR
Self-Massage: Foot
reps 10
"How-to" self-massage for the feet
Set Reps
1 10