Foam Roller Exercises | Full Body Routine

Foam Roller Exercises | Full Body Routine is a quick foam roller routine from Caroline Jordan. This is the third foam roller routine I have done by Caroline. She moves through all of the different body parts more quickly than she does in the other 2 routines I’ve done so far, but she is also packing a lot into 15 minute. I still felt like my entire body was hit nicely. Since I have started foam rolling regularly (maybe a little more than  2 months now), I have definitely noticed a difference. When I foam roll now it is not as uncomfortable. For example, rolling my IT band and my lats was excruciating when I first started doing it. Now it is uncomfortable but bearable. I am also able to use my rumble roller more than I could in the beginning.

Foam Roller Exercises | Full Body Routine is 15:32 minutes; 1:30 minute intro. Equipment: foam roller and fitness mat. There is no music; just Caroline leading you through the routine.

1. Sit on mat with foam roller behind back, place feet on floor with knees bent, hands are behind head, lift glutes off mat and, using legs, roll foam roller up and down the length of the spine
2. Lay on side with one hip on mat and foam roller under arm, arm is extended overhead, lift hip and, using foot, roll foam roller all along lats from arm pit to bottom of ribs
3. Repeat #2 on other side
4. Sit on foam roller with feet on floor and hands on mat behind you, roll forward and back over glutes; cross one ankle over opposite knee and lean onto one glute, roll back and forth over single glute; repeat on other glute
5. 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; Caroline also shows wiggling back and forth as you are rolling back and forth; repeat on other hamstring
6. Sit on mat and place calves on foam roller, hands on mat behind you, lift hips and roll out calves; lower bottom to mat and cross one ankle over other, rock calf back and forth (if its too intense, Caroline shows that you can lay back on the mat); find a tender spot and hold position, circle the ankle; repeat on other calf
7. Get into forearm plank with quads on foam roller, use forearms to roll up and down the quads; rotate toes out to target the inner thighs; rotate toes inward and continue to roll
8. Roll body so side of thigh is on on foam roller, top leg is bent with foot on mat in front of you, roll the roller from knee to hip (IT band); if you need a more advanced “massage” place top leg on top of bottom leg on roller; repeat on other side IT band
9. 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
10. Repeat #4 on other leg
11. 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; hold position with arms overhead in a Y 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.