PF Quad Foam Rolling

Video Description

Self-myofascial release technique that is used by athletes and therapists to inhibit overactive muscles and aid in recovery. Using your body weight roll the foam roller under the front of the upper leg. If there is a area of particular tenderness, you can pause the movement and maintain pressure on that tender area for 30 to 60 seconds.

Duration:

00:25

Coach/Presenter: Proformance Fitness

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Playlist Description

PF Metabolic - Conditioning/Power 1

This workout is perfect for building a strong conditioning level for endurance, while building a strong core and improving power. It’s a total body workout with a body control component. To increase the intensity of the workout during building phases of training, use heavier weights and bands, or increase the number if reps per time. Workout progression and reps: Progress through Foam Rolling exercises (1-6) as prescribed by videos
7. Inch Worms x10
8. Spider-Man Steps x10 alternating
9. Diagonal Swing Lifts for 20 seconds then switch sides for 20 seconds
10. Band Bent Over Rows x10
Repeat exercises 9-10
Rest 30 seconds
11. Squat Jumps for 20 seconds
12. Side Hops for 20 seconds
13. In & Out Push Ups x10
Repeat exercises 11-13
14. Valslide Runners for 60 seconds
15. Bicycle Crunches for 30 seconds
Stretch