15 Min Foam Rolling is a recovery routine from Kathrin @ Fitness Kaykay that hits most of the lower body major muscle groups and the spine. There is even some foot work and lat work. If you are new to foam rolling there might be some discomfort and even pain. Kathrin reported some pain with the lat roll outs. I foam roll regularly, so for me there was just some discomfort–no actual pain. This definitely was not my favorite foam rolling workout but it does the job.
The moves are done to intervals: 50 seconds of work followed by a 10 second transition. There is a timer in the upper right hand corner of the screen counting down the intervals and transitions. During the transition. Kathrin demonstrates the next move. There is also a progress bar in the upper left hand corner of the screen counting down the workout time as a percentage.
Unlike Kathrin’s other workouts, she talks/cues throughout. Kathrin is German so English is not her first language, which makes the intro take longer but she is not difficult to understand.
15 Min Foam Rolling is 21:49 minutes; 4:30 minute intro and she talks for another 1:40 minutes at the end when the workout is over. So the actual workout time is 15 minutes. Equipment: fitness mat, tennis or lacrosse ball or yoga massage ball and foam roller.
- Roll ball under foot
- Repeat #1 on other foot
- Get onto hands and one knee with foam roller under quad of other leg, slowly roll roller up and down quad
- Repeat #3 on other leg
- Same position as #3 except foam roller is moved to bent leg, bent leg is raised to side so foam roller is under inner thigh, slowly roll foam roller along inner thigh
- Repeat #5 on other leg
- Outer thigh/It band (get into a sort of modified side plank with outside of one leg resting on foam roller, top leg is bent with foot in front of you, bottom hand is on mat, roll up and down the outside of your thigh, staying away from your knee joint)
- Repeat #7 on other leg
- Glutes (sit on foam roller with feet on floor and hands on mat behind you, roll back forth over glutes; cross one ankle over other knee and lean onto glute of crossed leg, roll out one side of glutes)
- Repeat #9 on other glute
- Low back (though its labeled low back, it is more middle back/thoracic spine region; place foam roller under mid back, lift hips and use feet to slowly roll mid back)
- Upper back (place foam roller under shoulders, lift hips and slowly roll ball from mid to upper back)
- Keep foam roller under upper back, open arms out to sides in goal post opening the chest then lift them to ceiling rounding spine, continue alternating between these two movements
- Lats (lay on side with one hip on mat and foam roller under arm, arm is extended overhead, using foot, roll foam roller all along lats)
- Repeat #14 on other side of body
- Neck (lay on back with foam roller under neck, turn head side to side)
- Continue #16 for another interval
For more info on Fitness KayKay workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
