Foam Roll Workshop

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Note, you can foam roll any major muscle group — glutes, quadriceps, hamstrings, calves, and upper back; but you should NEVER directly foam roll over joints. Avoid directly rolling your knees, hips, elbows, shoulders, and other joints. Rather, spend time foam rolling the meaty muscles around your joints.
Should Foam Rolling Hurt? Uncomfortable, yes. Unbearable, no.
You’re applying direct, firm pressure to tight and sore muscles, so yes it might be uncomfortable. But foam rolling shouldn’t be unbearable.
• When you find a trigger point or spot that feels tight, spend a few breaths gently massaging it.
• If direct pressure becomes too painful, back off and focus on the areas around that trigger point instead.
Most importantly- remember that consistency is key.. Foam rolling doesn’t have to take up a large chunk of time…can take 5 minutes a day…like this:
Take 1 lower body and 1 upper body and rotate them throughout the week. You don’t need to go through the whole list every single day.

ULT
Calf Roll Compression and Foam Roll
time 90 seconds MAX each side
Tempo slow
Rest 15 seconds
• Sit on the floor with your right calf on the foam roller. Cross one leg over if extra tension required. Find tender "trigger" point and hold for 15 seconds. Make your way up the calf. • Shift as much weight onto the foam roll as tolerable. • While trying to relax the calf muscles, roll up and down from knees to ankles. avoiding bony prominences
Set Time Tempo Rest
1 90 seconds MAX each side h:m:s Slow 15 seconds (h:m:s)
ULT
Quad Foam Roll
time 90 seconds MAX
Lay the foam roll just above the knees. Shift your hips side to side (don't forget to BREATH). Then roll up to the hips and back down for a slow count of 5. Recommend no longer than 60 seconds
Set Time
1 90 seconds MAX h:m:s
UMT
Adductor Roll
time 90 Seconds MAX each side
Tempo slow
Rest 15 seconds
Laying face down, draw one knee up and place foam roller just above knee on the inside of the knee. Hold and breathe for 15-30 seconds Rocking side to side or rolling up and down the thigh as tolerated. Recommended no longer than 60 seconds
Set Time Tempo Rest
1 90 Seconds MAX each side h:m:s Slow 15 seconds (h:m:s)
UMT
Glute Foam Roll
time 90 seconds MAX each side
Tempo slow
Rest 15 seconds
Start with one side. Place the Foam roll under your glutes and roll to the right glute. Cross your right ankle over your left knee. and roll back and forth, rub up and down 3-4x before going to the other side. Be sure BREATH through and not to roll over bony prominences.
Set Time Tempo Rest
1 90 seconds MAX each side h:m:s Slow 15 seconds (h:m:s)
UMT
Glute Foam Roll
time 90 seconds MAX
Tempo slow
Rest 15 seconds
Sit on the foam roller. If this is enough tension on trigger points then you can stay here. If you need more leverage, take your left glute/hip, crossing your right leg over your left knee and leaning toward left hip. Support your weight in your hands on the floor as needed. 1. Shift as much weight onto the foam roll as tolerable. 2. While trying to relax the glute muscles, continue leaning into the left hip as your slowly roll over left glute and butt muscle. 3. Repeat on the right glute, hip. Recommend no longer than 60 seconds
Set Time Tempo Rest
1 90 seconds MAX h:m:s Slow 15 seconds (h:m:s)
UMT
IT Band Foam Roll
time 90 seconds MAX
Tempo slow
Rest 15 seconds
Your IT Band runs on the lateral aspect of your leg. Start at your knee and work your way up to the hip. Be mindful not to roll over any bony prominences. This can be a tender area, so take 10 seconds to roll then switch to the other side.
Set Time Tempo Rest
1 90 seconds MAX h:m:s Slow 15 seconds (h:m:s)
UMT
Chest Twist and Salute
time 90 seconds MAX each side
Tempo slow
Rest 15 seconds
Laying face down, place the foam roller under your chest beside your shoulder. Find the tender "trigger point" and compress for 15-30 seconds the rotate your hand up and down then into a salute. Recommend no longer than 60 seconds
Set Time Tempo Rest
1 90 seconds MAX each side h:m:s Slow 15 seconds (h:m:s)
ULT
Shoulder Blade Roll
time 90 seconds MAX
Tempo slow
Rest 15 seconds
Place foam roll under mid back. Lift glutes off the floor with elbows wide and roll over shoulder blades. The close elbows and rock side to side
Set Time Tempo Rest
1 90 seconds MAX h:m:s Slow 15 seconds (h:m:s)
ULT
Lat Foam Roll Reach
time 90 seconds MAX each side
Tempo slow
Rest 15 seconds
Laying on your side, place the foam roller just below the armpit of the bottom extended arm. Rock back and forth as tolerated
Set Time Tempo Rest
1 90 seconds MAX each side h:m:s Slow 15 seconds (h:m:s)
ULT
Child Pose Roll
reps 5
time Hold for 2 breaths@ bottom
Tempo slow
Rest 15seconds
I love this stretch for opening the hips and all the muscles along the back of the body (posterior chain), especially the extension creating length from your tailbone to your fingertips. • Start in child’s pose position; big toes to touch, hips open pushing hips back towards your heels. With the hands on the foam roller, thumbs up towards the ceiling. • Roll the arms forward, extending your arms as far away from your hips as possible and allowing your head to fall between your arms. Maintaining a neutral lower back. • Hold the extension for 5-10 seconds, continuing to reach your fingertips away from your body. • Then roll hands back towards the body and repeat extension roll out.
Set Reps Time Tempo Rest
1 5 Hold For 2 Breaths@ Bottom h:m:s Slow 15seconds (h:m:s)
ULT
Chest Opener
time 2 min
time FOCUS on Breath
Hold
Rest 15 seconds before next
• Lay on top of the vertical foam roller, positioning it between your shoulder blades (in the middle of your back). If your foam roller is not long enough add a yoga block to make sure your neck and head are also supported. • Inhale to prepare, and as you exhale, open your arms towards your sides. Letting your arms fall open to open the chest. • Option to “goal post” your arms (90 degree bend at the elbows) to intensify this chest opening stretch even more.
Set Time Time Hold Rest
1 2 min h:m:s FOCUS On Breath h:m:s h:m:s 15 seconds before next (h:m:s)