My Respire Fitness Workout
Foam Roller - Upper
# MikeFitCoach
Myofascial
Lower Back
Myofascial
Upper Back
1 - Lie on a roller across your Sets Reps Weight
upper back with hands on the
1
floor by your sides, your feet
flat and knees bent.
2
2 - Push away, rolling down
3
from your upper back to your
mid-back, straightening your
4
legs.
• Then pull back, rolling up
5
from your mid to upper back.
Notes
6
1 - Lie face down with a roller Sets Reps Weight
under your upper chest and
1
your arms stretched overhead.
2 - Pull your body toward your 2
forearms, rolling down from
your upper chest to your mid- 3
abdomen supporting your
4
weight on your toes and
forearms.
5
• Push away rolling back from
your mid-abdomen to your
6
upper chest.
Notes
Myofascial
Notes
Sets Reps Weight
1 - Lie on your side with a
roller in your armpit with your
1
arm straight out and your
other hand on the mat in front. 2
2 - Raise your upper body
3
rolling down the back of your
upper arm from your armpit to
4
your elbow.
• Lower your body back down, 5
rolling back up your arm to
your armpit.
6
• Complete all reps on one
side before switching to the
other side.
Notes
Myofascial
Back
Sets Reps Weight
1 - Sit, leaning to one side
with a roller under the side of
1
your rib cage resting on your
forearm with your elbow bent. 2
2 - Roll upward toward your
armpit, straightening your arm. 3
• Roll back down from your
4
armpit to your rib cage,
bending your elbow.
5
• Complete all reps on one
side before switching to the
6
other side.
Notes
Triceps
Myofascial
Lats
Myofascial
Chest
1 - Lie on a roller in your mid- Sets Reps Weight
back with hands on the floor
1
behind, your feet flat and
knees bent.
2
2 - Push away, rolling down
3
from your mid-back to your
buttocks, straightening your
4
legs.
• Then pull back rolling up
5
from your buttocks to your
mid-back.
6
1 - Lie on your back with a
roller lengthwise along your
spine, feet flat, knees bent
and arms by your sides.
2 - Roll from side to side
across your back, keeping
your feet flat.
Sets Reps Weight
Notes
1
2
3
4
5
6
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printed 04/13/15 02:21PM
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