Make your work out mobile.

Any of the following basic workout movements can be intensified by using your roller to recruit more acting muscle groups in the body for stability, endurance and core strength. These "roller hacks" allow you to program a full body work out, turn up the intensity and roll with it. 

Start in the straight arm plank position. Keep your spine in the neutral position (neck neutral, looking down) with your core contracted and the pelvis slightly tucked.

Pull your knee up to the same side midsection, then return to the starting plank position. Alternate sides, repeating the same move. Remember to lift from your core.

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Start in the straight arm plank position. Keep your spine in the neutral position (neck neutral, looking down) with your core contracted and the pelvis slightly tucked.

Keeping neutral spine, roll your body as far back as possible then return to the starting position.

Start on your side with your hand placed on the foam roller with your feet stacked (or staggered for balance)

Maintaining neutral spine (looking straight ahead), raise your hips up so that your body is in a straight line (starting position) From this position raise the top hip up, then return to the starting position. Repeat for desired repetitions, then repeat on the opposite side.

Start in the straight arm plank position. Keep your spine in the neutral position (neck neutral, looking down) with your core contracted and the pelvis slightly tucked.Keep your elbows slightly tucked to your side (elbow pits forward).

As you lower your body towards the foam roller pull your knee up to the same side midsection. Then push your body up (maintaining a neutral spine position) bringing the foot back to the returning to the starting straight arm plank position. Alternate knees, repeating the same move. Remember to keep a neutral spine.

Lie on your back with your spine in the c-curve position, head and chin in neutral position, and feet one inch off of the ground. Grab the foam roller, holding it out in front of your abdominal section.

Rotate your upper body (while holding the foam roller), from hip to hip without swaying your feet. Repeat for the desired amount of repetitions. Remember to maintain a contracted core the entire time.

Lie on your back with your spine in the neutral position, head and lower back flat against the ground, and the roller towards the sky with straight arms. (starting position)

Bring your knees to the table top position (90/90), then straighten your knees out (feet towards the sky). If your hamstrings are tight, keep a slight bend in your knees.

Holding the foam roller up with straight arms, lift your shoulder blades off of the floor reaching the foam roller towards your feet or the sky, then return to the starting position. Repeat for desired repetitions.

Start in the straight arm plank position. Keep your spine in the neutral position (neck neutral, looking down) with your core contracted and the pelvis slightly tucked.

Keep your elbows slightly tucked to your side (elbow pits forward). Lower your body towards the foam roller, then push up (maintaining a neutral spine position) returning to the starting straight arm plank position. Remember to keep a neutral spine, as a push up is technically a moving plank.

Lie on your back with your spine in the neutral position, head and lower back flat against the ground.

Put your feet on the roller. Push down through the feet, raising your hips off of the ground (maintaining a neutral spine). Stop when your spine is in a straight line. Lower back to the starting position and repeat for desired repetitions.

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