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Foam Rolling Routine
Self-myofascial release using foam roller to break up muscle knots and improve mobility.
flexibility
beginner
functional
20
Duration (min)
6
Exercises
6
Total Sets
4
Tags
Workout by Atin Jain
Exercise List
1
Calf Roll
1 sets
2 minutes each leg
Rest: 15s
2
Hamstring Roll
1 sets
2 minutes each leg
Rest: 15s
3
Quad Roll
1 sets
2 minutes each leg
Rest: 15s
4
IT Band Roll
1 sets
2 minutes each leg
Rest: 15s
5
Back Roll
1 sets
2 minutes
Rest: 15s
6
Glute Roll
1 sets
2 minutes each side
Rest: 15s
Workout Tips
Warm Up: Always start with 5-10 minutes of light cardio
and dynamic stretching
Form First: Focus on proper form before increasing
weight or intensity
Progressive Overload: Gradually increase weight or
reps over time
Rest Periods: Follow the recommended rest times for
optimal recovery
Hydration: Stay hydrated throughout your workout
Workout Tags
foam-rollingmyofascial-releaserecoverymuscle-knots
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