20 Minute Foam Roller Release Workout is a gentle foam rolling workout from BodyFit by Amy. In fact, I think this a great routine if you are new to foam rolling. The way Amy approaches the rolling is much less intense and uncomfortable than other trainers. This bordered on feel good, which is unusual for a foam rolling workout. I’m glad I chose to do this today. My last two workouts (Friday and Saturday) really tore me up so this was perfect to recover with. After I finished this I did Cathe Friedrich‘s STS 2.0 Total Body Stretch. Perfect recovery day.
20 Minute Foam Roller Release Workout is 20:58 minutes; 1:30 minute intro. Equipment: foam roller and fitness mat. There is a timer in the upper left hand corner of the screen counting down the workout time.
- Sit on one hip, top leg is bent with foot on mat, lay the side of calf/shin on foam roller, roll from knee to ankle; if you need more, place top leg on top of bottom leg, lift hips off mat and continue to roll (you are in a side plank)
- Move foam roller up so it is under the side of your thigh, top leg is bent with foot on mat, roll from hip to above knee (IT band)
- Sit on roller, cross one ankle over other knee, place bottom hand on mat and roll onto one hip/glute, hold the shin that is crossed over knee and roll out your hip/glute; still leaning on same glute, swap which leg is crossed and continue rolling
- Repeat #1-3 on other side of body
- Kneel on mat with foam roller on mat in front of you, open knees wide, push roller out and lower upper body into a child’s pose, stretching out the shoulders, hold briefly then roll the foam roller back toward body bringing torso upright
- Get into forearm plank with roller beneath quads, roll out the length of your quads
- Sit on mat and place foam roller under calves, roll out calves; use hands to lift glutes to add more intensity
- Move roller up to hamstrings and continue rolling
- Sit on mat, roller under knees, legs open and knees bent, hinge torso forward stretching thighs/hips/low back
- Lay back on mat with foam roller under upper back/shoulders, hands are behind head, lean back and open elbows letting head drops down, then lift head up, it is like a crunch but it is a spinal mobility stretch
- Lay on side with one hip on mat and foam roller under arm, bottom arm is extended overhead with elbow resting on mat, lean back so pressure is on the lats and hold; keeping elbow on mat, raise and lower upper arm; place forearm on mat and rock body forward and back on roller; do tiny rolls against the lat
- Repeat #11 on other side of body
- Lay vertically on foam roller so it is under head, along spine and glutes, extend one arm overhead while lowering the other arm beside you, alternate arm positions; extend arms out to sides so backs of hands are on mat, slide arms overhead then back down to foam roller snow angel style
- Lay on back on mat with foam roller under neck; rotate head to one side then to the other side; nod chin up and down
- Same position as #14, bring soles of feet together, knees bent and open (reclining butterfly)
- Repeat #5 but first hands/arms are close together then they change to wide
For more info on BodyFit by Amy and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
