This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.

printed 04/13/15 02:21PM

# MikeFitCoach

My Respire Fitness Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

Foam Roller - Lower Body

Anterior Tibialis

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Kneel on all fours with theroller under one ankle.2 - Raise the knee of the legon the roller and push back,rolling up from your ankle toyour knee, straightening yourleg.• Roll back down the shin,keeping the knee raisedthroughout.• Complete all reps on oneside before switching to theother side.

Adductors

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie face down with one legbent at the knee 90 degreesand the roller under your innerthigh2 - Roll back and forth alongyour inner thigh from yourinside hip to knee and back.• Complete all reps on oneside before switching to theother side.

Calves

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

• Sit with roller under yourankles with your legs straightand your hands on the matbehind your buttocks.1 - Raise your hips off thefloor and one ankle off theroller, supporting yourbodyweight on your hands.2 - Roll up and down your calffrom ankle to knee, pushingyour body away with yourhands.• Complete all reps on oneside before switching to theother side.

Calves

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

• Sit with roller under yourankles with your legs straightand your hands on the matbehind your buttocks.1 - Raise your hips off thefloor and one ankle off theroller, supporting yourbodyweight on your hands.2 - Roll up and down your calffrom ankle to knee, pushingyour body away with yourhands.• Complete all reps on oneside before switching to theother side.

Glutes

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright on roller withlegs straight out in front andyour hands on the mat behindyour back.2 - Roll back and forth overyour buttocks from the top ofyour hamstrings to your lowerback.• Bend and straighten yourlegs as you roll back and forth.

Piriformis

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright on a rollerleaning to one side with thisleg bent and the ankle on yourother knee.• Support your bodyweight onone hand on the mat behindwith your arm straight.2 - Push your body away,bending your elbow and rollingover the side of your buttocks.• Pull back, straightening yourarm and rolling back over thebuttocks.• Complete all reps on oneside before switching to theother side.

Hamstrings

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit with a roller under thetop of your hamstrings withyour legs straight, your feet offthe floor and your handsbehind your buttocks about 2feet.2 - Pull your body towardsyour hands, rolling down alongthe hamstrings to the back ofyour knees.• Push your body back awayfrom your hands rolling upfrom your knees to yourbuttocks.

IT Band

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your side with theroller under your hip, restingon your forearm and hand withyour feet off the floor.2 - Pull your body toward yourforearm, rolling down alongthe side of your thigh fromyour hip to the top of yourknee.• Push away rolling back upthe side of your thigh fromyour knee to your hip.• Complete all reps on oneside before switching to theother side.

Page 1 of 2

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.

printed 04/13/15 02:21PM

# MikeFitCoach

My Respire Fitness Workout

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

Foam Roller - Lower Body

Peroneus

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie on your side with aroller under the side of yourbottom shin, hips on the matand resting on your forearm.2 - Pull your body toward yourforearm, raising your hips androll down the side of your shinfrom your knee to your ankle.• Push away, rolling back upthe side of your shin to yourknee.• Complete all reps on oneside before switching to theother side.

Quadriceps

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie face down with a rollerunder lower thighs just aboveyour knees supporting yourweight on your hands & toeswith your arms straight.2 - Push away, lowering yourbody down, raising your feetand roll up along the front ofyour thighs from your knee tomid-thigh.• Pull back, returning to astraight arm position, rollingdown to the top of your kneeagain.

Hip Flexors

Myo

fasc

ial

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie face down with a rollerat hip level, legs straight withone foot off the floor resting onyour forearms.2 - Leaning to the side of theraised leg roll up and downthis leg from the top of yourhip to your mid-quad.• Complete all reps on oneside before switching to theother side.

Page 2 of 2