Welcome To Our Intermediate Course:

Intermediate is where the work begins.

It is important not to begin Intermediate until you are comfortable and proficient with the Basic routine.

The key to Intermediate is adding weight onto the muscle you are foam rolling. This will allow you to work the foam roller deeper into your muscles.

You will learn:
- To maneuver your body over the foam roller to add additional weight onto the area you are working.
- How to incorporate additional self care tools.
- To better understand what is appropriate pain tolerance (Good pain/Bad pain).

You will continue to:
- Develop your own rhythm.
- Gain a better understanding of your muscles and their locations.
- Prepare your muscles for deeper work.
- Develop your awareness of your body’s typical tight areas.
- Release deeper scar tissue, adhesions, in your muscles.

Below is the outline for our Intermediate Course.

Brian and Christina Hagan
Your Healthysteps

Course curriculum

  • 1
    Start Here!
    • Welcome!
  • 2
    Intro to Intermediate
    • Introduction to Intermediate: Purposeful Foam Rolling - Active Adults
    • Goals for Intermediate Purposeful Foam Rolling!
  • 3
    UPPER BODY - Intermediate
    • Muscles Of The Back ( TECHNIQUE PORTION 2:52)
    • Muscles Of The Back (EDUCATIONAL PORTION 6:25): They provide smooth and strong movement of upper and lower body. Full range of motion for whole body.
    • Muscles Of The Shoulder Part 1 ( TECHNIQUE PORTION 5:44)
    • Muscles Of The Shoulders Part 1: ( EDUCATIONAL PORTION 3:25) They provide powerful shoulder movement, and mobility, such as throwing, catching, swinging.
    • Muscles Of The Shoulders Part 2 ( TECHNIQUE PORTION 5:05)
    • Muscles Of The Shoulders Part 2: (EDUCATIONAL PORTION 4:50) They provide powerful and fluid shoulder rotation, and back and forward movement. Reaching, arm rotation, full extension.
    • Muscles Of The Upper Arms & Forearms (TECHNIQUE PORTION 5:07)
    • Muscles of the arms and Forearms: (EDUCATIONAL PORTION 7:09) They provide the wonderful movement of the hands such as holding, gripping, pulling and catching.
  • 4
    LOWER BODY - Intermediate
    • Muscles Of The Back Of The Lower Leg: (TECHNIQUE PORTION 1:42)
    • Muscles Of The Back Of The Lower Leg: (EDUCATIONAL PORTION 5:29) They provide power and stability in running, jumping, leaping, bouncing, sprinting, pushing, and pulling.
    • Muscles Of The Front Of The Lower Leg: ( TECHNIQUE PORTION 1:30)
    • Muscles Of The Front Of The Lower Leg: (EDUCATIONAL PORTION 4:36) Support health of inside arch of foot. Fluid movement of ankle, foot and toes.
    • Muscles Of The Side Of The Lower Leg: (TECHNIQUE PORTION 1:46)
    • Muscles Of The Side Of The Lower Leg: (EDUCATIONAL PORTION 4:07) They provide stability for foot, balancing on our toes,and foot dexterity.
    • Muscles Of The Back Of The Uppr Leg: (TECHNIQUE PORTION 3:43)
    • Muscles Of The Back Of The Upper Leg: (EDUCATIONAL PORTION 3:42) They provide force, power, and fluid leg movements. Running, pushing, and jumping.
    • Muscles Of The Front Of The Upper Leg: (TECHNIQUE PORTION 3:16)
    • Muscles Of The Front Of The Upper Leg: (EDUCATIONAL PORTION 4:13) They provide speed in leg movement, downward push, and power in forward leg movement. Kicking, running, cycling.
    • Muscles Of The Inside Of The Upper Leg (TECHNIQUE PORTION 3:16)
    • Muscles Of The Inside Of The Upper Leg: (EDUCATIONAL PORTION 4:00) They provide speed and strength in side to side movement. Flexibility in hip.
    • Muscle & Tendon Of The Outside Of The Upper Leg: (TECHNIQUE PORTION 2:14)
    • Muscle & Tendon Of The Outside Of The Upper Leg: (EDUCATIONAL PORTION 3:59) They provide forward leg movement in running. Help straighten the leg and stabilize the pelvis.
    • Muscles Of The Outside Of The Hip: (TECHNIQUE PORTION 1:43)
    • Muscles Of The Outside Of The Hip: (EDUCATIONAL PORTION 3:52) They provide powerful side to side movement and mobility of the hip.
    • Muscles Of The Back Of The Hip ( TECHNIQUE PORTION 1:45)
    • Muscles Of The Back Of The Hip: (EDUCATIONAL PORTION 3:28) They provide powerful force in upward movement, such as jumping, pushing, climbing.
  • 5
    FOAM ROLLING ROUTINE - Intermediate
    • Intermediate Routine Quick Chart
  • 6
    Next Step!
    • Congratulations!!

Jessica K.

Athletic Mom and Employee

"Brian's Foam Rolling Program has been a wonderful addition to my daily routine. 
The instructional videos are not only educational, but well organized into comprehensive sections that correlate to different areas of the body. This is particularly helpful when you have a specific problem area that you want to focus on.
The Program is leveled, allowing me to build a strong foundation before moving on to a more challenging section. I have been able to incorporate it into my pre/post workout regiment in addition to using it for rehabilitation.
I've seen a reduction in muscle tightness and gained range of motion by foam rolling. It has been transformative for me!"

Easy to Access

Access training on all your devices. Learn on your time. You have lifetime access to ALL of our programs for only $9.99 a month!

Get started now

About Brian & Christina

Brian and Christina Hagan, were the first couple to graduate together from the Colorado Institute of Massage Therapy in 2004.

Brian Hagan, LMBT started the rehabilitative massage program at Raleigh Orthopedic’s Sports program, where he worked from 2006 – 20012. Brian was the official massage therapist for the Carolina Hurricanes Hockey Team between 2007-2013.He has worked with the NC State Athletics Department from 2006 – present. He currently sees many professional and semi-professional athletes at his office, HealthySteps for Sports and NeuroMuscular Massage.

Brian's Super Power is knowing how muscles work, and how to approach muscles in a unique and effective way to get out tight band, muscle adhesions and scar tissue to bring about a healthier muscle that works fluidly.

Christina Hagan, LMBT is also is a NeuroMuscular Massage Therapist.  She is trained in Manual Lymph Drainage by The Chikly Health Institute and The Academy of Lymphatic Studies. She provides Manual Lymph Drainage to athletes, post-surgery clients and clients with compromised lymph systems at their office, HealthySteps.  Christina is a Fully Certified C.A.R.E. Instructor and has been teaching nationally with C.A.R.E since 2006.  Christina holds a Masters in Education and taught as a Special Ed. Teacher for 12 years.  

Christina's Super Power is taking a complex topic and breaking it down to small bits that are easy to understand.  

Together, Brian and Christina not only practice at HealthySteps but this couple has combined their Super Powers and created foam rolling and self care training programs to help you stay active and pain-free so you can keep doing what you love to do!