TRAINING | FOAM ROLL RECOVERY

FOAM ROLL RECOVERY

THE GOAL

The goal of the foam roll recovery sessions is to lead athletes through self-myofascial release techniques that can help relieve muscle tightness, soreness, and inflammation.

IMPLEMENTATION

These sessions are great after a challenging training day and on lighter, recovery days. Foam rolling is recommended 3+ times per week.

WHO THEY'RE FOR

These sessions are great for athletes recovering from challenging training periods. They can also be used as general wellness and mobility for those wanting a light stretch.

SESSION 01

TOTAL TIME | 23:00

This 23:00 foam roll session is a great way to help your body recover from sore, tight, and achy muscles after a tough week in the gym! In this session, we target the following areas of the body:

1. Hamstrings and glutes
2. Quads
3. IT bands
4. Mid and upper back
5. Shoulders and traps
6. Thoracic spine (through gentle stretches)

SESSION 02

TOTAL TIME | 22:00

In this session, we address:

1. Glutes
2. Achilles tendons and Calves
3. Hamstrings
4. Quads and IT band
5. Mid to upper back
6. Thoracic spine
7. Traps
8. Forearms
9. We also do a few minutes of shoulder stretching at the end to help open up the chest and increase our overhead range of motion.

BG MAINTENANCE