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Hip Flexor

FOAM ROLLER

Training Manual

4

Starting position -

 Place the edge of the Foam 

Roller right on the hip flexor. Balance on your 

forearms with the top of one thigh on the edge of 

the Foam Roller.

Movement -

 Roll from your upper thigh into your 

lower abdominal area.

FOAM ROLLER

Training Manual

3

Latissimus Dorsi, Triceps, Teres Major

Starting position -

 Lay on your side, with your 

arm outstretched and the Foam Roller posi-

tioned underneath your armpit. Position the leg 

closest to ground straight out and bend the knee 

of the opposite leg.

Movement -

 Roll upward, toward the armpit, 

pausing at any “hot spots.” Roll back down 

and repeat the movement. This movement may 

take some practice and experimentation to find 

exactly the right muscles. The “off” hand can also 

be used to control the motion of the foam roller.

Summary of Contents for FoamRoller

Page 1: ...IMPORTANT Read and follow all warnings and information before using this product to reduce the risk of injury WARNING ...

Page 2: ... participation and you agree to the terms of these Warnings and Disclaimers The models depicted in this program are well trained athletes the illustrations depicted in this program portray well trained athletes and only you and your doc tor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make t...

Page 3: ... use DO NOT use abrasive or chemical cleaners Keep the Foam Roller out of direct sunlight Product should not be placed anywhere where it would be exposed to extreme high or low temperatures or heat sources Introduction Guidelines 3A This manual is a visual reference guide for using the GoFit Foam Roller Always start at a level that will allow you to complete the recommended reps and sets Thank you...

Page 4: ... your chest Keep your knees bent and feet flat on the floor Remember to keep your lower back and glutes slightly elevated off the floor throughout the exercise Movement Using your legs to control the movement slowly begin to roll towards your head pausing at any sore spots Controlling the motion roll back up to the shoulder blades and repeat the movement FOAM ROLLER Training Manual 1 Upper Back ...

Page 5: ...issimus Dorsi Triceps Teres Major Starting position Lay on your side with your arm outstretched and the Foam Roller posi tioned underneath your armpit Position the leg closest to ground straight out and bend the knee of the opposite leg Movement Roll upward toward the armpit pausing at any hot spots Roll back down and repeat the movement This movement may take some practice and experimentation to ...

Page 6: ...e towards the opposite shoulder and use your planted foot to balance FOAM ROLLER Training Manual 5 Shins Starting position Resting on your elbows place your shins on the Foam Roller Try and maintain a straight back throughout the movement Movement Roll from your knee to the top of your ankle Lean to one side or the other for emphasis on the shins and to avoid direct pressure to the shin bone Your ...

Page 7: ...on of your glutes from top to bottom using your flexed knee to assist in the motion Again you may target any tight spots by redistributing your weight and angle Starting position Place the Foam Roller along the hip joint with the leg straight and the elbow bent to support your upper body weight The top leg is flexed with the foot on the floor to assist supporting your weight and drive the movement...

Page 8: ...the back spine in an upright position Movement Slowly begin to roll forward bring ing the foam roller from just below your glutes to just beneath your knee You may lean to one side or the other to target any tight spots you my find within the muscles Pointing your toes in out and straight will help work the entire muscle group To increase pressure load place one leg on top of the other and perform...

Page 9: ...n with your quads on the Foam Roller Movement Work your way up or down the Foam Roller going from the top of your thigh to the knee joint Point your toes out to isolate the inner mus cles Shift bodyweight to one side or the other to target and pressure points You may place one leg on top of the other to increase pressure FOAM ROLLER Training Manual 11 Quads ...

Page 10: ... more pressure Or bend it in front of you to unload some of your body weight and provide better balance Movement Use your hands for support and roll from your hip down to your knee pausing on any tight or sore spots Using the Foam Roller on the IT band can be painful but many people find it s one of the most useful stretches you will do with the Foam Roller FOAM ROLLER Training Manual 13 IT Band ...

Page 11: ...p your bottom from resting on the floor Movement Slowly roll from your knee down to the ankle pausing on any tight or sore spots Point your toes up dorsiflexion and down plan tar flexion or stack one leg on top of the other to increase amount of pressure Lean towards your outer and inner calf to target any trigger points FOAM ROLLER Training Manual 15 Calves ...

Page 12: ... thighs resting on the Foam Roller The weight of your upper body will be supported by shoulders and the on knee bent while the off leg remains straight Movement Roll from your inner thigh inseam to the inside part of your knee Shift weight towards the Foam Roller for more pressure FOAM ROLLER Training Manual 17 Adductors Inner Thigh ...

Page 13: ...of the Foam Roller insuring that your hips stay over your heels place your forearms on the Foam Roller Movement Roll the Foam Roller away from your body attempting to rotate your palms upward at the end of the motion FOAM ROLLER Training Manual 19 Lat Stretch and Reach ...

Page 14: ...________________________________________ ___________________________________________________________ FOAM ROLLER Training Manual 21 Notes ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ______________________...

Page 15: ... including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Train Recover Repeat Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit net to find your total home fitness solution ...

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