GO VIBE VIBRATING MASSAGE ROLLER
Training Manual
4
Glutes
Starting position -
Sit on the roller, positioning it
beneath the “meaty” portion of your lateral glute
muscle on one side. Cross your leg, placing your
ankle on the opposite quad. Support your upper
body by placing your hands on
the ground to your rear.
Movement -
Roll to the outside of your glutes
from top to bottom. This is a relatively small
movement intended to target the glute muscles.
Switch glutes and repeat movement.
GO VIBE VIBRATING MASSAGE ROLLER
Training Manual
5
Starting position -
Lie face down, placing both
legs (quadriceps) on the roller. Position the roller
just above the knees to begin the movement.
Bend your elbows for upper body support.
Movement -
Keeping your back flat, transfer your
weight moving from forward to back, moving the
roller from the top of your knees to the top of your
thighs. Point your toes out to isolate your inner
muscles. Shifting your body weight from side to
side will help target trigger points as needed.
Note: To increase the amount of pressure, you
may place one leg on top of the other.
Quadriceps
