Foam Roller Workbook by Knopf, Karl -- Read -- Imperial Library of Trantor

Index

Title Page part 1 - getting started

foam roller: the magic bullet? why use foam rollers? choosing a roller before you begin

Safety Getting On and Off the Roller Assessment

part 2 - the programs

how to use this book

general fitness proper posture hamstring flexibility shoulder flexibility baseball/softball basketball boxing/mixed martial arts cycling football/rugby golf running/jogging/hiking rowing/kayaking skiing: downhill/cross-country swimming/surfing tennis/racquetball

part 3 - the exercises

seated series

pelvic tilt ankle sequence

lying series

supine orientation supine stabilization—arms supine stabilization—legs supine stabilization—combination supine marching supine pelvic lift pelvic lift marching supine leg press-out supine I, Y & T supine bench press supine fly prone reverse fly push-up plank to pike spine extension side salutation

kneeling series

mad cat pointer sequence hip flexor stretch kneel stance wrist stretch

standing series

roller squat roller stand standing slide standing mini squat standing ball pick-up tightrope walk rock and roll one-leg balance sword fighter frontal raise lateral raise skiing compound skiing rotator cuff exercise obstacle course tightrope challenge

massage series

gluteal massage quad massage iliotibial band massage inner thigh massage calf massage hamstring massage arch rocks upper back massage forearm massage lat massage neck massage

index other ulysses press books Acknowledgements about the author Copyright Page

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