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Beginner Workout

Little Dragon Spring Roll

Beginner   11 minutes

Target Areas: Back, Legs

Equipment: Foam Roller

John Wu
 		    Added by Personal Trainer John Wu
Little Dragon Spring Roll
Tags
Home Gym Workouts Back Workouts Foam Roller Workouts
Description

A short foam-roller session to work out those tight muscles, cool down and relax after your training.

Exercises

Set 1: 1 round
Long Foam Roller Back Rolls
Long Foam Roller Back Rolls
1 minute
Angel Arms on Foam Roller
Angel Arms on Foam Roller
1 minute
Transition
Transition
10 seconds
Back Rolls
Back Rolls
1 minute
Rest
Rest
10 seconds

Set 2: 1 round
Left Lat Rolls
Left Lat Rolls
1 minute
Rest
Rest
10 seconds
Right Lat Rolls
Right Lat Rolls
1 minute
Rest
Rest
10 seconds

Set 3: 1 round
Left IT Band Rolls
Left IT Band Rolls
1 minute
Transition
Transition
10 seconds
Left Quad Rolls
Left Quad Rolls
1 minute
Transition
Transition
10 seconds

Set 4: 1 round
Right IT Band Rolls
Right IT Band Rolls
1 minute
Transition
Transition
10 seconds
Right Leg Quad Rolls
Right Leg Quad Rolls
1 minute
Transition
Transition
10 seconds

Set 5: 1 round
Calf Rolls
Calf Rolls
1 minute

Appears In

cooldown
Cooldown
stretching
Stretching

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Power Systems Myo-Roller
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Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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