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Roller Workout
How to Use a Foam Roller
Most people use foam rollers for rehabilitation when they are suffering from injuries. A foam roller is great for that, don't get me wrong. But to get full usage out of a foam roller, I highly recommend it to be used as part of your warm up and cool down routine. Rolling increases circulation and breaks down knots, both of which contribute towards getting the body ready for strenuous activity and helping the body recuperate faster after a workout. Try the routines below. Do 2-3 sets of 15 seconds per routine to start with. Add ten seconds during each following week.
1. Stretch the iliotibial band by lying sideways with the roller under your hip. Move your top leg in front of the bottom leg and plant your foot firmly on the ground. Move up and down along your outer thigh.
2. Sit on the roller. Place one foot on the opposite knee. Lean towards the glutes of your bottom leg. Roll forward and back.
3. Place the roller under your calf. Plant your other foot firmly on the floor. Roll from the bottom of your knee to your ankle.
4. Sit on the roller with the bottom of your thighs. Roll from the knees to the buttocks.
5. Lie face down with the roller under the front of your thighs. Roll from the bottom of your hip to the top of the knee.
6. Lie face down with one of your feet pointing sideways. Place the roller under the inner thigh of this leg. Roll up and down the inner thigh. Do this for the other leg as well.
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Is this a good workout to get buff?
Bench Press - 3 sets of 15
Bicep Curls - 3 sets of 10
Forearm Roller - 2 sets
Standing Calf Raises - 3 sets of 25
Lightweight Squats with Dumbells - 3 sets of 25
Crunches - 3 sets of 50
What else would you reccomend or would you change anything here?
It looks like a great routine, but how much weight are you using for each set? I would also do about 3 sets of 20 pushups, because they work every muscle of your body
Foam Roller Total Body Workout - Exercisetv.tv