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PRO FOAM ROLL

Training Manual

Starting position -

Begin by sitting on the Pro

Foam Roll with the soft, fleshy part of your

thigh/lower buttock directly on top of the Pro

Foam Roll. Hands should be positioned to sup-

port the weight of your upper body, keeping 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 the motion.

PRO FOAM ROLL

Training Manual

Hamstrings

Содержание ProFoamRoll

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

Страница 2: ... the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all persons appearing in these Materials do so on behalf of GoFit LLC and that GoFit LLC are the sole providers of the content of the Mate...

Страница 3: ...2A Pro Foam Roll exercises may require balance Use caution at all times Avoid accidents Make sure you have adequate clearance in the exercise area It should be a clean level surface Exercises should be done in a slow and controlled manner This product is not recommended for use during pregnancy unless expressly prescribed by your physician Use only as directed shown illustrated for massage stretch...

Страница 4: ...n 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 PRO FOAM ROLL Training Manual 1 Upper Back...

Страница 5: ...Latissimus Dorsi Triceps Teres Major Starting position Lay on your side with your arm outstretched and the Pro Foam Roll 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 experimentatio...

Страница 6: ... towards the opposite shoulder and use your planted foot to balance PRO FOAM ROLL Training Manual 5 Shins Starting position Resting on your elbows place your shins on the Pro Foam Roll 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 Yo...

Страница 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 Pro Foam Roll 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 moveme...

Страница 8: ...g 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 perfo...

Страница 9: ... with your quads on the Pro Foam Roll Movement Work your way up or down the Pro Foam Roll going from the top of your thigh to the knee joint Point your toes out to isolate the inner muscles 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 PRO FOAM ROLL Training Manual 11 Quads ...

Страница 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 Pro Foam Roll on the IT band can be painful but many people find it s one of the most useful stretches you will do with the Pro Foam Roll PRO FOAM ROLL Training Manual 13 IT ...

Страница 11: ...ep 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 PRO FOAM ROLL Training Manual 15 Calves ...

Страница 12: ...highs resting on the Pro Foam Roll 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 Pro Foam Roll for more pressure PRO FOAM ROLL Training Manual 17 Adductors Inner Thigh ...

Страница 13: ...he Pro Foam Roll insuring that your hips stay over your heels place your forearms on the Pro Foam Roll Movement Roll the Pro Foam Roll away from your body attempting to rotate your palms up ward at the end of the motion PRO FOAM ROLL Training Manual 19 Lat Stretch and Reach ...

Страница 14: ...________________________________________ ___________________________________________________________ PRO FOAM ROLL Training Manual 21 Notes ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ____________________...

Страница 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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