Total Body Foam Rolling Routine is a routine by Caroline Jordon. I just discovered her in my search for mobility and foam rolling workouts and she actually has a lot of content I am interesting in trying. This was an intense foam rolling session for me. I really like the timed factor of this workout. Each muscle group is rolled for 90 seconds. My muscles are so tight? sore? Not sure which as I am not feeing any intense DOMS but I had to use my regular foam roller today. I tried to use my rumble roller but it was just too painful. Even my regular roller was causing discomfort. But the good kind I guess, massaging the knots out of my fascia. During this routine she mentioned a lot of other videos she has–more foam rolling as well as some posture focused workouts. I liked her enough that I plan to check out her other related workouts.
Total Body Foam Rolling Routine is 24:34 minutes. Equipment: foam roller and fitness mat. There is a timer in the upper right hand corner, counting down each 90 seconds.
- Sit on mat with foam roller behind low back, place feet on floor with knees bent, lift glutes off mat and, using legs, roll foam roller up and down the length of the spine
- Lay on side with one hip on mat and foam roller under arm, arm is extended overhead, top arm is bent with hand behind head, lift hip and, using foot, roll foam roller all along lats from arm pit to bottom of ribs; stop rolling up and down and roll body side to side over foam roller
- Sit on roller, cross one ankle over other knee, place hand on mat and roll onto one hip, hold the shin that is crossed over knee and roll out your hip; hold this position but straighten leg that was crossed, raise and lower straight leg (she calls it a soccer kick); place heel on floor and continue rolling out hip
- In forearm plank with one quad on foam roller, other leg is bent and on mat, roll foam roller up and down the length of quadriceps
- Place hamstring on foam roller, cross one leg over the other so only one hamstring is on foam roller, place hands on mat behind you, roll foam roller up and down length of hamstring; lower bottom to mat and roll hamstring side to side against foam roller; return to rolling up and down the length of your hamstring
- Sit on mat and place one calf on foam roller, crossing other ankle over it, rock calf muscle side to side over foam roller
- Get on hands and knees, place foam roller under one shin, roll foam roller up and down the length of your shin; she gives you the more advanced option of crossing the other shin over calf of leg on foam roller and continue rolling the length of your shin; hold first position and circle foot/ankle
- Sit on the mat and place the foam roller behind you again, knees bent and feet on floor, place hands behind head and lean head back, extending spine, lift head up and roll the foam roller a little higher (or lower) and lower head again, continue repeating this
- Repeat #2-7 on other side of body
- (timer disappears) Lay vertically on foam roller so it is under head, along spine and glutes, extend arms out to sides so backs of hands are on mat, slide arms overhead then back down to foam roller snow angel style (she gives a different option if you have a short foam roller); hold position with arms overhead and backs of hands resting on mat
For more info on Caroline Jordan and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
