Name: Playbook - Demi Bagby - Lower body Foam Rolling & Massage
Uploaded: 2023-02-28T18:12:53.891Z
Duration: 15 min
Description: Lower body Foam Rolling & Massage

Gabby

-Sit on the ground with 1 leg crossed over the other
-Place a foam roller under the top of your calf and roll slow and controlled way from the heart 
-Roll side to side as you work down

Calf rolling

-Sit on a ball that is under your glute
-Move front to back and side to side self massaging the glutes

Glute smash

-Lay on the ground with your feet elevated on a box
-Place a ball under the top of your glute ( right below your lower back on the muscle 
-Slowly and controlled roll out and self massage the top of the glute

* different size balls will give a different feel ad work a larger or smaller area

High glute smash

-Half sit on a box with one leg 
-Place a ball under your leg 
-Roll back and forth as well as side to side  self massaging your hamstring

Posterior leg smash

-Lay face down on with a foam roller under your quad and the other leg stacked for additional weight downward
-Roll slowly back and forth s well as side to side self massaging your quad

Quad rollout

-Lay on your side with your elbow down to elevate your upper body
-Place a trim ball under your hip rolling up and downs as well as side to side self massaging your hip facia

Side hip smash

Lower body Foam Rolling & Massage

KRXXKXXN

Squat Mobility

Caroline

Deadlift Mobility

Helpful using a box to foam roll the hamstrings

Danielle

Hamstring Stretches

Robert Goforth

Shoulder Mobility

i’ve been struggling with an upper back/neck injury. i had to take a week off of working out in order to heal it some more and i’m working on stretching more and this was a big help. it hurts so good. 🤍

Cheyenne

Upper Back Mobility

This really helps with my wrist pain and stiffness!

Gabrielle

Wrist Mobility

This is my go-to stretch after work. My neck is my sore spot so this helps.

Ann-Sophie

Neck Mobility

Really took it easy tonight, been having a lot of irritation in my shoulders the last few days so I just did the ball and foam roller and did some cardio today!

Jackson Knott

seethetrueme@gmail.com

Upper Body Foam Rolling & Massage

Good stretch but struggling having to click timer multiple times

Neonalex2002@gmail.com

Upper Body Stretches

Super good before or after a ski day.😊❄⛷

Minna

Quad Stretches

Duuude, this hit all the muscles I've been trying to loosen up. Definitely going to keep using this to improve my split.💙💗

Lower body Foam Rolling & Massage

Community

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