Speedy all-over workout using the foam roller
- Difficulty: Moderate
- Length: 22 minutes
This is a mat-based class using the foam roller to add some variety and an extra challenge to our movements. The class starts in standing to warm up through our upper body and legs. We then roll down onto the mat in four-point kneeling and use the roller to challenge our upper body and abdominals. We then continue to use the foam roller under our feet on our backs adding an extra challenge to our movements. Please always work to a level that you feel comfortable and safe to do.
This class includes:
- Standing toe walking
- Squats with arm raises
- Side plie with side bend and bow and arrow stretches
- Roll downs
- Downward dog with calf stretches
- Cat stretch with roller under hands
- Upper body extension using roller
- Child pose stretch
- Roller under legs knee pulls
- Bridging with roller under feet
- Leg extension with roller
- Hip twist with arm opening
- Lumbar rotation stretch
- Hamstring stretch
- Sitting upper body reaches and mermaid stretches
We start the class by warming through our legs and feet with some toe walking. We then add some squats and arm reaches to continue to warm up through our legs. We then stretch out through our upper body with a side bend and bow and arrow stretch in a side plie position. Rolling down into a downward dog we stretch our calf muscles before lowering into four-point kneeling to continue the class. In four-point kneeling we begin by mobilising through the spine with a cat stretch and then use the roller under our forearms to extend through our upper spine further. We then work our abdominals using the roller under our legs with some knee pulls.
Onto our backs we use the roller under our feet, making our core muscles work a little harder. We start with a bridge movement combining in some scissor legs. On our backs we also open out through our hips with some leg extensions and a hip twist movement. We then finish the class with some gentle stretches for our legs, back and upper body.