Name: Playbook - Sally McRae - FOAM ROLLER SESSION
Uploaded: 2025-11-27T17:50:44.913Z
Duration: 10 min
Description: FOAM ROLLER SESSION

IT band on left is tighter than right side.

Karen

TRANG NGUYEN

Always hurts so good to roll out the IT bands!

Megan

I love this… I wish I could hear what Sally is saying, because I know it’s either funny or helpful🤗

Michelle

Difficulty doing IT band. I’ll try harder.

Rachel

Newbie 2 Sally’s App here…
( pardon me for leaving 1zillion post workout comments the other day🤡!)
It’s my first time doing the full 
Foam Rolling session🔥
Wow,I NEEDED that 🎉❣️
Will def revisit on repeat💫

Dolores  “Doe” Restrepo Macias

Zachary

Mindy

Chris Wallace 

shanah Michele

Love this ! Gonna try to incorporate this daily . Really learned where I need it

Emilee

Great morning of mobility and foam rolling.

Jack Sayles

Just what I needed! Great foam roll session!

Kelly

Got most of this done, between morning mobility and this did weighted heel drops, toe crunches, and Russian twists.

Love doing this on Friday’s after a week of life.  In between Friday mobility work and this I added heel drops and toe crunches.

It’s like having another mobility session. Really felt good this morning.

Kristy

Kristen Varley

Burned so good; thank you Sally! Needed this today after a run. 👏🏻

Larissa Ensor

Never knew how valuable a foam roller was until today.
Thank you

Paula

Still trying to recover from half marathon this past Sunday. Huge help!!

Eberle

Marta

Devan

Pete Tonsits

Great for post run, releasing tight muscles

Robert

Every time I do this one I wonder why I don’t do it more often!

Katie

I needed this after this long week of training and after long run

Gonna be doing this for the week. That 50 miler took its toll on me; rolled the same ankle twice ( the second time really hurt), tripped 3 times, went to the ground 4 times. Got it done 12:56:09 with 8150 in climbing.

Always soo good and needed! Thaanks, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Grab a foam roller and follow along as you loosen up your entire body.

If you have a few extra minutes, I recommend adding a few exercises from any of my mobility routines to give you a full balanced session. 

Many of these exercises can also be done with a pressure point ball, especially if you have a particular tightness somewhere.

Relax into the roller and slowly turn head side to side. 

Try a few sets lasting 10-20 seconds

Neck Relaxation

Cross your arms and relax onto the foam roller, contract abs to support you as you move up and down

Upper Back Loosening

This might look and feel awkward at first but it’s effective & you will adjust the more you do it.

Most of us are right here so take your time moving around on this one, feel free to position legs however you’re most comfortable.

Do 20 sec each side each set

Lateral Scapular Release

-I do this two ways- either hands supporting or hands across chest. Find where you best support yourself.

-Move up and down the lower back- be sure to breathe calmly and deeply as you roll.

Try a few sets of 15-20 seconds

Lower Back Massage

-Cross one leg over the other to form a figure four.
-Rest on hip/glutes area and move side to side to massage the area then locate where your tight and move back and forth.
-You are also getting some loosening in ITband area 

20 seconds each side each set

Hips/Glutes/Band

If you’re calves are exceptionally tight, start here before moving onto to a trigger point ball. Allow your calves to warm up into the rolling.

When you’ve e found the tight spot, focus into it by making movements smaller.

Do 20 seconds each side

Calf Release

You can also do this with pressure point/trigger ball.

Roll up and down along IT band, allowing yourself to breathe into the tight areas. When you find a tight spot, move on it with small movements.

Do 20 seconds each leg per set

IT Band Release

Place roller under one leg and move back and forth for 20 seconds each leg.

If you find an extra tight spot, focus on it by shortening your movements and moving back and forth on it.

Hamstring Release

Lie facedown/plank position w/roller on quads.

Move back and forth assessing tightness.

Engage your abs as you move to protect low back

Quad Release

FOAM ROLLER SESSION

Shelly Miller

Christina

Really enjoying the hip mobility. Something i didnt do much of so will definatly try and do as often as i can.

Hip Mobility-No equipment

Really mellow mobility and stretching, like adding some simple movement in between (walked backwards)

Tyler

This was sooo good four days post 50 miler!!!

Valerie

I loved it. Been really down on myself
For not training . This is a great recovery series. Thank you! I feel much better!

Race Recovery Workout #1

Fab warm up, trying to get into better habits

Kate

Pre-Run/Race Dynamic Stretching Routine

Much needed!!!!  Working this in more often!!!

Jody

Todd

Ankle Mobility+ Foot Strength

Alison

Leslie

Mobility & Strength for Calves, Ankles, Feet

Ngina

Could we have more post-run cooldown’s and stretches?

Sohko

Post-Run Stretch Routine #1

Loved this routine after a lower body workout! I would love to see an upper body mobility routine too!

Really enjoying the mobility work its something i didnt do regularly before getting your app.

FOAM ROLLER SESSION

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