10 Minute Full Body Foam Roller Routine is a short foam rolling routine by Tom Peto. It though it is titled full body, it doesn’t hit everything. I did an intense back workout prior to doing this and I was disappointed there was no lat rolling so I added it onto the end. But otherwise Tom does a nice job hitting most of your large muscle groups plus some calves. He doesn’t hit the hamstrings though. Still, if you are looking for a quick roll out after a workout, this isn’t bad. Not my favorite though.
10 Minute Full Body Foam Roller Routine is 10:15 minutes. Equipment: foam roller and fitness mat.
- In forearm plank with foam roller under quads, use arms to roll foam roller up and down quads; to increase the intensity, open legs wider and turn toes out
- Sit on foam roller and shift onto one glute, same side hand is on the mat and leg extended straight and elevated, other knee is bent with foot on mat, roll out the glute; take the leg that is extended/elevated and cross ankle over other knee (see picture), continue rolling out glute
- Repeat #2 on other glute
- Sit on mat and lean mid back onto foam roller, knees are bent with feet on mat, cross arms over chest so that hands rest on opposite shoulders, lift hips and roll upper spine; extend both arms overhead and continue rolling spine and shoulders
- Sit on mat and place foam roller under one calf, other knee is bent with foot on mat, place hands on mat behind you, lift hips and roll out calf; if you want a more intense version, cross other leg over ankle and continue rolling out the calf
- Repeat #5 on other calf
- Roll body so side of thigh is on on foam roller, bottom elbow is on mat and top leg is bent with foot on mat in front of you, roll the roller from knee to hip (IT band); for more intensity stack top leg on top of bottom leg
- Repeat #7 on other leg
- 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 #9 on other leg
For more info on Tom Peto and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
