INTERMEDIATE & ADVANCECD - The Ultimate Foam Roller Blueprint - HIGH SCHOOL & COLLEGIATE ATHLETES
Continue Your Training from Basic.
Learn how to work the deeper layers of your muscles.
Learn basic muscle actions.
Create your foam rolling routine tailored to your specific changing needs.
Course curriculum
1
Start Here!
Welcome!
2
Intro to Intermediate
Intro Intermediate FR (PA) - HD 720p
Goals for Intermediate Ultimate Foam Roller Blueprint!
3
LOWER BODY - Intermediate
CALVES: Functions; Explosive force and power. Sprinting, jumping, pushing.
SHINS: Functions; 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.
HAMSTRINGS: 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.
4
UPPER BODY - Intermediate
BACK: Functions; Smooth and strong movement of upper and lower body. Full range of motion for whole body.
SHOULDERS PART 1: Functions; Powerful shoulder movement, and mobility. Throwing, catching, swinging.
SHOULDERS PART 2: Functions; Powerful and fluid rotation, and back and forward movement. Reaching, arm rotation, full extension.
ARMS, UPPER AND LOWER: Functions: Force in gripping and pulling. Catching and gripping.
5
FOAM ROLLING ROUTINE - Intermediate
LOWER BODY ROUTINE (INTERMEDIATE)
UPPER BODY ROUTINE (INTERMEDIATE)
Intermediate Routine Quick Chart
6
Introduction to Advanced
Introduction to Advanced Foam Rolling
Goals for Advanced Foam Rolling
7
LOWER BODY - Advanced
CALF MUSCLES: Movement; Pull foot down, rotate foot in. Joints; Knee, ankle and big toe.
SHINS: 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.
8
UPPER BODY - Advanced
BACK: Movement; Rotates and bends body forward, backwards and sideways. Joints; All vertebra, shoulder, hips.
SHOULDER 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 AND LOWER): Movement; Move shoulder and elbow up and down. Move wrist up and down. Move wrist in and out. Joints; Elbow, wrist, fingers, shoulder.
