20 Min Foam Roll & Release is a foam roller workout by Michelle Briehler. I really like the longer foam rolling workouts for obvious reasons–you are spending more time rolling out each muscle group. The shorter ones have their purpose (when you are short on time or added onto the end of a strength workout) but the longer ones are perfect for your recovery day. Though Michelle does hit the spine and forearms, the focus of this routine is the lower body. You will spend a nice amount of time on all of the lower body muscle groups. During the routine Michelle gives the option of using a pilates ball. If you arms are getting tired then you can sit on the ball while rolling and it will take some of the weight off your arms and wrists. I did not try it so I can’t vouch for how well it works.
20 Min Foam Roll & Release is 28:30 minutes. This workout was filmed live so the first 1:30 minutes is Michelle waiting for people to log on. The last 4 minutes is Michelle talking to people at came to the live version. The workout ends at 24:30. Actual workout time is 23 minutes. Equipment: foam roller and fitness mat. Optional: pilates ball.
- Sit on mat and place one calf at the Achilles area on foam roller, crossing other ankle over it, hands are on mat beside hips, lift hips and roll out Achilles; shift up higher and roll out the calf, rotate leg to hit different areas (if it gets too intense, remove top leg and place foot on mat)
- Same position but move roller up to hamstring and roll foam roller the length of the hamstring
- 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)
- Get into elbow plank with foam roller under one quad, other bent knee is on the mat, roll the length of your quad
- Leaning on mat, grab top of foot and pull heel behind you into glutes, stretching quad (not using foam roller)
- Repeat #1-5 on other leg (during the hamstring roll Michelle gets a pilates ball and sits on it as an option to take some of the weight off your arms)
- Sit on foam roller with one arm on mat and both feet on mat, lean into one hip and roll out glutes; cross leg over other knee to increase intensity; place both feet on mat again and shift roller up higher on the glutes
- Repeat #7 on other glute
- Sit on mat and lean back onto roller, lift hips and lean onto side, roll out one side of the back (this avoids rolling on the spine)
- Repeat #9 on other side
- Sit on mat with knees bent and feet on mat, foam roller is behind you, lean back onto roller and lift glutes, with hands behind head, roll foam roller from neck to mid back; shift slightly to one side hitting the lats and continue rolling; return to rolling upper spine and shoulders
- Same position as #11 but open arms out to sides in a T, glutes are on mat, let the head relax behind you, opening chest (this is a stretch not a roll); do large arm circles
- Get on knees with foam roller in front of you, place forearms on foam roller with palms facing ceiling, roll from wrists to elbows; to increase intensity place one arm on top of the other and press down as you roll
- 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; extend one leg straight w/ heel resting on mat (other knee is bent with foot on mat) and hold; bend knee again and extend other leg straight; bend both knees again, feet on floor and open arms out to sides and overhead snow angel style trying to keep fingers touching the ground, then pull elbows down close to sides, push arms back overhead then open them out sides, reversing the snow angel move and returning arms to start
- Same basic position as #14 but extend arms to sides in a T with backs of hands on mat, extend both legs straight with heels on mat; bend knees and place feet on mat, arms are beside foam roller, tilt hips pressing low back into foam roller
- Child’s pose (no foam roller)
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
