Name: Playbook - Amanda Christodoulou - Quick Powerhouse workout with foam roller
Uploaded: 2021-01-18T11:46:17.073Z
Duration: 15 min
Description: Quick Powerhouse workout with foam roller

Quick add on to any workout or do it twice with some cardio!! All you’ll need is a foam roller.

Place hands on ribcage. Inhale through the nose to expand ribs laterally. Exhale through the mouth and draw abdominals in while bringing the ribs back together. Continue to pull abs in deeper on each repetition. Watch that shoulders and chest stay open rather than rounding forward on the exhale.

Diaphragmatic Breathing

Stand tall. Start rolling down to a forward fold by tucking chin to chest and peeling spine down one bone at a time. Relax and the bottom, then stack the spine up until you’re standing taller than before.

Spinal Roll Downs

Lay on the length of your foam roller. Bend one knee into tabletop and reach the opposite arm straight up. Use the other foot and hand to balance. Reach the top arm straight back as you extend the other leg from table top to a 45 degree angle. Bring them back in and tap the knee with your fingertips. Repeat 8 times then switch sides.

Foam roller oblique reach

Extend one leg out from the last exercise. This time, reach your leg straight up and tap your foot as high As you can without lifting your head.

foam roller straight leg reach

Reach the legs straight up while laying on the foam roller. Separate your feet and circle them around connecting your heels together at the bottom. Repeat 8 times then reverse the direction of your circles.

foam roller leg circles

place your foam roller perpendicular to your t spine. Stretch over the top of it with your hands stacked behind your head. Extend your legs straight out. Take a few breaths here before you begin.
Exhale to crunch your upper body up and bring one knee to the opposite elbow. Inhale to extend back over the roller and return your leg to the start position. Alternate sides each rep. 8 on each side.

foam roller extension to twist

place the foam roller in between your hands the long way. Being knees to table top and curl your head, neck and shoulders up. Extend your legs to 45 degrees with heels together and toes apart while reaching your arms back at the same angle. Keep your shoulders lifted the entire time. Exhale to bring knees back into table top and foam roller to the knees.

foam roller double leg stretch

place the foam roller between your feet the long way. Curl your head, neck and shoulders up with palms stacked behind your head. Inhale to lower the legs down a few inches, exhale to lift them back up to 90 without disconnecting the tailbone from the mat. Squeeze the roller to fire up your inner thighs !

foam roller double straight leg stretch

Place the foam roller under neath your sacrum. You should have it low enough so that you can melt the back of your ribcage down to the mat. Place your hands on the outside edges of the roller. Bring your legs up to a large scissor position with your right leg up and your left leg down. 
Circle your right leg to the right and your left leg to the left. Until they end up in the opposite scissor (left leg up and right leg down). Swiftly scissor back to your start position and repeat. 6 on each side.

foam roller helicopter

Lay flat with your knees bent and feet on the foam roller. Press into your arms. Articulate your spine to lift into a shoulder bridge peeling one bone at a time away from the mat. Ground down into your feet so the roller doesn’t slip away and your hamstrings fire. Roll all the way back down until your tailbone hits the mat and your natural lumbar curve returns. (There should be enough space for a blueberry underneath your lower back).

foam roller spinal articulation in shoulder bridge

articulate the spine up to a shoulder bridge with your feet on the foam roller. Press firmly into your arms. Bring one knee up to table top. Place the foot firmly back down and switch. Alternate legs each time. 8 on each side.

foam roller shoulder bridge March

lift up into a shoulder bridge with your feet on the foam roller. Bring one leg straight up to the ceiling. Pulse up. 10 on each leg.

foam roller shoulder bridge single leg pulse

Lay on your stomach with your wrists on the foam roller, arms stretched out in front of you. Retract the shoulders, push into the roller to roll it towards your body while lifting your chest. Keep the ribs wrapped up and neck in line with your spine. Roll it back out to your start position.

foam roller prone extension

Press your wrists into the foam roller. Pull your abs in and lift your legs away from the mat. Start swimming kicks lifting your quads away from the mat and keeping your knees straight. Keep your head down/ neck long.

foam roller swimming

Quick Powerhouse workout with foam roller

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Only 8 repetitions on ech side of the last exercise. I was dying. But good workout 💪

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I loved this! Can you do more Pilates with weights? It was amazing and the weights made it so much harder and more toning. 💛 Thank you!

Maria

Just did a nice long walk around Seattle, went back to my room and just did this work out, perfect time and just what I needed!!! 💕💕💕 love this!!!

Quick Powerhouse workout with foam roller

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