Name: Playbook - Trevor Siggs - W4/D4 Rest/Recovery/Cardio Day
Uploaded: 2021-05-18T17:18:31.799Z
Duration: 45 min
Description: W4/D4 Rest/Recovery/Cardio Day

The muscle builder program takes a toll on the body. Try out this foam rolling routine I do weekly to help alleviate some of that muscle/joint stiffness, help increase your flexibility, and overall help alleviate that muscle soreness! 

Cardio: way to make it to week 4, I hope you were as diligent with your cardio as you were with the training. Last week calls for 18 total minutes on any piece of equipment or choice or outdoor/indoor running. This time you will stick with the current 1 minute and 20 seconds of moderate pace and directly follow it with 40 seconds of all out sprint! Don’t cheat it, last week to go all out.. at least until muscle builder 2.0 comes out!

Here you will be targeting the calves and work your way down to your ankles or Achilles. Elevate the other calf/leg that is no rolling so you can really get a deep pressure and isolate the rolling calf. As you roll you can aim to hit the inner and outer sides of the calves as well. Make sure you roll both calves and ankles.

Calves/Ankles Foam Rolling

Here you will be using the foam roller to stretch your chest and massage the muscles surrounding your back/spine. You do not need to actually roll much on this one but you want to find a spot you can bend your back on the roller. The further you move the roller down your back, the more pressure and deeper the massage will feel. Work your flexibility slowly before trying to do too much. Feel your chest cavity open and stretch as well.

Chest/Back Foam Roll

Here you will be targeting the outer part of your chest into your shoulder muscles. This is another one of those more sensitive areas so be sure to find a stable and comfortable threshold before you start the roll. Place the roller on the chest and roll it out to the shoulder joint. For females this may be a little awkward but can still be utilized so just find the best comforting position to roll here. Be sure to hit both sides.

Chest/Shoulder Foam Rolling

Here you will be foam rolling your glute muscles, be sure to hit one at a time and hit both glutes. It is better to isolate each side because it forces more pressure and allows the foam roller to get a deeper massage. You want to sit directly on the roller and gently rock forward and back.

Glutes Foam Rolling

Here you will be targeting the groin muscle. This will be more sensitive than most areas so be sure to find a comfort threshold before going right into it. You do need to slide more than a few inches to hit the groin area. Use your hands and feet as ways to add more or less pressure to the roll.

Groin Foam Rolling

Here you will be targeting the hamstrings. This one usually has the least amount of tension so be sure to elevate the opposite leg to add more pressure and get that deep massage into the hamstrings. This can be done up to 45 seconds on each hamstring.

Hamstrings Foam Roll

Here you will be aiming to foam roll the hips, be sure to use your hands to alleviate some of the pressure if it is overbearing. If possible keep the foot of the same hip you are rolling, off the ground so it can isolate the hip more. It may be slightly uncomfortable but if it is painful, take less pressure off the weight of your hips. Make sure you do each side.

Hips Foam Rolling

Here you will solely focus on rolling the whole quad muscle. If possible, keep the opposite leg (that’s not rolling) elevated to really isolate the quad rolling. Find a comfort level and really roll out the whole quad from the top to the bottom just before the knee cap. Each quad can get upwards of 45 seconds of slow, controlled rolling.

Quads Foam Rolling

W4/D4 Rest/Recovery/Cardio Day

Jeff

Amazing ! It would great if you can add alternative workouts when machines are not available at the gym

Good.  Did this as a home workout so trying to find some pull up alternates. Otherwise great workout!

Joseph

W1/D1 Back/Cardio Day

Alex

reverse hack squat machine doesn’t exist at either of the two large gyms I have access to - potential alternative workouts could be helpful

Mikey

W1/D2 Leg Day

Great workout.  It was nice to add some structure to my routine.  Hoping to keep it up 👍🏻

Daniel

Bruce Islas

W1/D3 Arms & Abs

W1/D4 Rest/Recovery/Cardio Day

super pump, could be a bit longer though, maybe one exersice more??

Nico Casal

Great. The last exercise was hard to copy. I’m not supposed to lean against the seat right?  It also felt like I was pushing up vs out.

W4/D4 Rest/Recovery/Cardio Day

More workouts from Trevor Siggs