Name: Playbook - Nick Walker - Foam Roll: Lower Body Prep
Uploaded: 2022-10-31T22:42:45.491Z
Duration: 10 min
Description: Foam Roll: Lower Body Prep

Christian Atta-Darkwah

When it comes to getting your body ready for a workout, athletic performance, or even recovery, foam rolling (also called myofascial release) is a great activity to incorporate into your routine. ⚡️ For me, I will use it most every day before a strength workout or even on an active rest day — for example: go on a long walk or hike then foam roll to keep the blood circulating for recovery. 

Here is an awesome routine to follow along with especially for a workout that will incorporate a lot of volume in your lower body. 💥 

***When reading reps with the video, know that that means ONE FULL PASS THROUGH. For example: 5 passes = 5 reps. 👊🏻 A full pass is equal to a roll down and back (take calves, for example: top of calf roll down to bottom of calf, and then roll back up. That is 1 pass). 

***Keys to success: 
•Find the tender spot and focus on breathing through each pass on that spot
•Go at your own pace - slower may feel more uncomfortable, but it is breaking down the tissue the way it is supposed to 
•Connect your kind to the muscle being rolled 

⬇️⬇️⬇️

Single Leg Calf Roll — 10 total passes each
Calves Side to Side Roll — 10 total passes (slow)
Quad Roll Through — 10 total passes each
Cross Legged Glute Roll — 10 small passes each (find the tender spot)
Lower to Middle Back Rolls — 10 total passes

- Lift body up with hands 
- Place one calf on foam roller at the middle of calf or top — wherever feels tender
- Place other leg on top to apply more pressure — or, keep one leg lifted to start with less pressure 
- Use hands to move your body under control forward and back

Single Leg Calf Roll

- Lift body up with hands 
- Place calves on top of foam roller in the meatiest part of calves
- Feel your calves roll over slowly back and forth

Calves Side to Side Roll

- Use elbow to support body
- Place leg not being rolled out in front of you at an angle
- Use your heel (of leg in front of you) and your elbow to roll your straight leg on the foam roll through the other leg
- Find the tender spot and focus on it

Quad Roll Through

- Place one hand behind you to support yourself
- Sit on foam roller
- Take opposite leg and cross it over your knee (feel stretch in top, outside corner of your glute) 
- Lean into the stretched Glute 
- Find small spot almost into your lower back to help release hips and lower back pain
- THIS IS THE MOST IMPORTANT FOAM ROLLING EXERCISE IN MY OPINION!!!

Cross Legged Glute Roll

- Lay on foam roller with roller in lower to middle back
- Cross your arms over your shoulders 
- Bend knees and use heels to roll forward and back 
- Breathe into each roll to feel your back loosen

Lower to Middle Back Rolls

Foam Roll: Lower Body Prep

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