Flexibility Work

This longer flexibility session can be performed whenever you have the time, maybe after a run or on a running rest day. It is designed to rid you of tightness, and help you to recover faster for optimum health and overall performance. You need a foam roller for this flexibility session.

Exercises

Set 1: 1 round

Back Rolls

45 seconds

Right Lat Rolls

40 seconds

Left Lat Rolls

40 seconds

Transition

10 seconds

Right Glute Rolls

30 seconds

Advanced Right Glute Rolls

30 seconds

Left Glute Rolls

30 seconds

Advanced Left Glute Rolls

30 seconds

Stacked Hamstring Rolls

1 minute

Transition

10 seconds

Advanced Right IT Band Rolls

1 minute

Right Leg Quad Rolls

45 seconds

Transition

10 seconds

Advanced Left IT Band Rolls

1 minute

Left Quad Rolls

45 seconds

Calf Rolls

1 min 30 secs

Transition

15 seconds

Floor Knee to Chest Stretch

1 minute

Transition

10 seconds

Seated Pigeon Pose

1 minute

Wide Right Leg Stretch

30 seconds

Wide Left Leg Stretch

30 seconds

Center Leg Stretch

30 seconds

Transition

10 seconds

Right Hip Flexor Stretch

40 seconds

Left Hip Flexor Stretch

40 seconds

Quad Stretches

1 minute

Appears In

Stretching

Butt & Legs

Related Workouts

Full Body Flexibility

13 minutes, Beginner

Rollin' Rollin' Rollin'

15 minutes, Beginner

Vital Flexibility

8 mins 30 secs, Beginner

Fresh Foam Rolling

10 minutes, Moderate

Roll Out

15 minutes, Beginner

Roll LOW

9 mins 30 secs, Beginner

Top Choice for this Workout

Power Systems Myo-Roller

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

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Workouts with the same Equipment

Foam Rolling

15 minutes, Beginner

Low-Impact Roll

9 minutes, Beginner

Full Body Flexibility

13 minutes, Beginner

Limber Lady

25 minutes, Beginner

Foam Roller Relaxation

10 mins 25 secs, Beginner

Foam Rollin'

6 minutes, Moderate