How did I ever miss this workout?!?! I have done so many of Heather Robertson‘s workouts and I cannot recall ever seeing this one. She uploaded it back in 2019! But I have been putting together a YouTube playlist full of foam rolling workouts to try and in my searches I came across this one. Unlike most of Heather’s other workouts, this workout is done voice over. No intervals. There is some low background music. It is all lower body focused. She does not spend a ton of time on any muscle group so it is up to you to devote more time if you need it. I am doing a longer, more comprehensive foam rolling workout tomorrow. I decided to do this practice because I had just finished an intensive lower body strength workout and it’s a holiday! (4th of July) So I am off work and I can do a longer workout. So I tacked this onto the end of my lower body workout then finished them both off with a deep lower body stretch. It was a nice way to work out some of the soreness in my muscles. I have actually been having some left glute soreness that I am having a hard time shaking so I spent extra time rolling that out. When Heather went to hamstrings I did a few rolls and since there was zero soreness or discomfort there, I spent the hamstring time on my left glute. Heather spent the most time on her quads since apparently that is where she has a lot of tightness.
Foam Rolling for Legs // Recovery Workout is 10:46 minutes; 1:15 minute intro. Equipment: foam roller and fitness mat.
- Sit on mat with one knee bent and foot on mat, other leg is extended with calf resting on foam roller, hands are beside hips, lift hips off mat and roll back forth along calf; repeat on other calf; place both calves on roller and point and flex the toes then rock calves side to side on roller
- Same position as #1, but cross one leg over other leg to apply pressure to calf and do a single leg calf rollout; repeat on other calf
- Same basic position as #1 but roller is moved to the side and it is under one hamstring, roll foam roller up and down hamstring; move foam roller so it is under both hamstrings and roll out both hamstrings (she does not repeat the single leg hamstring roll out on other hamstring)
- Sit on foam roller, knees bent and feet on mat, hands on mat behind you, shift onto one glute, crossing ankle over knee, roll out the glutes in this position; repeat on other glute
- Place foam roller under shins, hands are on mat, roll foam roller up and down the length of the shins
- Lay on forearms on mat, one leg is extended on mat, other leg is bent to side with foam roller under thigh, roll roller the length of the inner thigh; repeat on other leg
- Get into elbow plank with foam roller under one quad, other bent knee is on the mat, roll the length of your quad from your hip flexor to just above your knee, use your forearms to walk yourself forward and back; rotate to side so you are also rolling out your IT band; move foam roller so it is under both quads and roll both quads; hold position and alternate bending knees; repeat on other leg
- Rest on forearms with foam roller under quads and hold this position briefly
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
