Flexibility Work 101

Designed to rid you of tightness, and help you to recover faster for optimum health and overall performance. You need a foam roller for this flexibility session. 🧘‍♂️🧘‍♀️ Karina Scheers - Personal Trainer 📧[email protected] ▪ Facebook.com/TheFitNinjas ▪ Instagram/Twitter @TheFitNinjas

Exercises

Set 1: 1 ronde

Back Rolls

45 seconden

Right Lat Rolls

40 seconden

Left Lat Rolls

40 seconden

Transition

10 seconden

Right Glute Rolls

30 seconden

Advanced Right Glute Rolls

30 seconden

Left Glute Rolls

30 seconden

Advanced Left Glute Rolls

30 seconden

Stacked Hamstring Rolls

1 minuut

Transition

10 seconden

Advanced Right IT Band Rolls

1 minuut

Right Leg Quad Rolls

45 seconden

Transition

10 seconden

Advanced Left IT Band Rolls

1 minuut

Left Quad Rolls

45 seconden

Calf Rolls

1 min 30 sec

Transition

15 seconden

Floor Knee to Chest Stretch

1 minuut

Transition

10 seconden

Seated Pigeon Pose

1 minuut

Wide Right Leg Stretch

30 seconden

Wide Left Leg Stretch

30 seconden

Center Leg Stretch

30 seconden

Transition

10 seconden

Right Hip Flexor Stretch

40 seconden

Left Hip Flexor Stretch

40 seconden

Quad Stretches

1 minuut

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Topkeuze voor deze Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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