COMPLETE PROGRAM - The Ultimate Foam Roller Blueprint (Basic, Intermediate & Advanced) - ACTIVE ADULTS
Get all 3 Trainings - Foam Rolling Blue Print
Improve your Performance.
Reduce the Chance of Injury.
Recognize Minor Issues before they Become Major Injuries.
Become More of a Self Advocate in Your Training and Rehab.
Course curriculum
1
WELCOME!
Start Here!
Muscle Checklist you can bring to your therapist. Ask them which muscles you should foam roll to support your goals.
2
INTRO TO FOAM ROLLING
Why is it Important to Foam Roll?
What is Foam Rolling Doing?
Goals for the Introduction.
3
INTRODUCTION TO BASIC
Intro to Basic Series
Goals for the Basic Series!
4
BASIC LOWER BODY
Muscles of the Back of the Lower Leg: (4:07)
Muscles of the Front of the Lower Leg: (2:42)
Muscles of the Side of the Lower Leg:
HAMSTRINGS: Self care for knee pain, hip pain, pain in the front of the leg, increase hip rang of motion, more knee flexibility.
QUADS: Self care for hip pain, knee pain, knee stability, hip stability
GROINS/ADDUCTORS: Self care for groin pain, groin tightness, Hip mobility, stability of the knee.
IT BANDS: Self care for knee pain, hip pain, knee stability, proper hip placement.
HIP/ABDUCTORS: Self care for hip pain, leg pain, tight hips, stability of the hip.
GLUTES: Self care for helping to activate glutes, more hip mobility, sciatica pain, leg pain, more power and strength in legs.
5
BASIC UPPER BODY
BACK: Self care for back pain, flexibility, head aches, shoulder or neck pain.
SHOULDERS PART 1: Self care for shoulder pain, increase range of motion, increase strength and power of arms.
SHOULDERS PART 2: Self care for shoulder pain, increase range of motion, increase strength and power of arm.
ARMS (UPPER & LOWER): Self care for hand strength, wrist pain, elbow pain, hand pain, upper arm pain.
6
BASIC FOAM ROLL ROUTINE - WRR
UPPER BODY ROUTINE
LOWER BODY ROUTINE
FULL BODY ROUTINE (WRR)
Basic WRR Quick Chart
7
INTRODUCTION TO INTERMEDIATE
Introduction to Intermediate Series
Goals for the Intermediate Series!
8
INTERMEDIATE LOWER BODY
CALF: Function; Explosive force and power. Sprinting, jumping, pushing.
SHINS/EXTENSORS: Function; Fluid movement of foot and toes. Support health of inside arch of foot. Fluid movement of ankle, foot and toes.
PERONEALS: Function; Stability for foot. Balance on toes, foot dexterity.
HAMSTRING: Function; Force and power, fluid leg movement. Running, pushing, jumping.
QUADS: Function; Speed in leg movement, downward push, power in forward leg movement. Kicking, running, cycling.
GROIN/ADDUCTORS: Function; Speed and strength in side to side movement. Flexibility in hip.
IT BANDS: Function; Strong leg straightener, stabilizer. Forward leg movement in running.
HIP/ABDUCTORS: Function; Powerful side to side movement, mobility of hip.
GLUTES: Function; Powerful force in upward movement. Jumping, pushing, climbing.
9
INTERMEDIATE UPPER BODY
BACK: Function; Smooth and strong movement of upper and lower body. Full range of motion for whole body.
SHOULDER PART 1: Function; Powerful shoulder movement, and mobility. Throwing, catching, swinging.
SHOULDER PART 2: Function; Powerful and fluid rotation, and back and forward movement. Reaching, arm rotation, full extension.
ARMS (UPPER & LOWER): Function; Force in gripping and pulling. Catching and gripping.
10
INTERMEDIATE FOAM ROLL ROUTINE
LOWER BODY ROUTINE
UPPER BODY ROUTINE
Intermediate & Advanced Routine Quick Chart
11
INTRODUCTION TO ADVANCED
INTRO TO ADVANCED
Goals for the Advanced Series!
12
ADVANCED LOWER BODY
CALF: Movement; Pull foot down, rotate foot in. Joints; Knee, ankle and big toe
SHIN/EXTENSORS: Movement; Rotate foot in, pull foot and toe up. Joints; Ankle, knee, toes.
HAMSTRINGS: Movement; Bend knee, pull leg back, rotate leg out/in. Joints; Knee, hip.
QUADS: Movement; Straighten knee, pull leg up at hip. Joints; Knee, hip.
GROIN/ADDUCTORS: Movement; Pull leg in, rotate hip in. Joints; Knee, hip.
IT BANDS: Movement; Moves leg up, rotates hip in, moves hip outward. Joints; Hip, knee.
HIP/ABDUCTORS: Movement; Pull leg out, pull leg up, rotate hip in. Joints; Knee, hip.
GLUTES: Movement; Pulls leg back, rotates leg out. Joints; Hip, back.
13
ADVANCED UPPER BODY
BACK: Movement; Rotates and bends body forward, backwards and sideways. Joints; All vertebra, shoulder, hips.
SHOULDERS PART 1: Movement; Moves arm forward, backward, inward, outward and away from body. Joints; Shoulder, upper vertebra.
SHOULDERS PART 2: Movement; Moves arm away from body, pull arm forward and backward. Rotates arm inward and outward. Joints; Shoulder, upper vertebra.
ARMS (UPPER & LOWER): Movement; Move shoulder and elbow up and down. Move wrist up and down. Move wrist in and out. Joints; Elbow, wrist, fingers, shoulder.