Rolled Out
Six weeks of unhurried evenings on a foam roller. Twenty minutes, twice a week, after your hard days.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A foam roller and enough floor to lie down on.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Legs
- Foam Roll Quads 1 × 45 sec each leg
- Foam Roll Hamstrings 1 × 45 sec each leg
- Foam Roll Calves 1 × 45 sec each leg
- Foam Roll Glutes 1 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Knees to Chest 1 × 40 sec
Roll slowly — a full pass should take ten seconds, not two. When a spot talks back, stop on it and breathe until it quiets.
Day 2 Back and Shoulders
- Foam Roll Upper Back 1 × 60 sec
- Foam Roll Lats 1 × 30 sec each side
- Foam Roll Lower Back 1 × 45 sec
- Chest Opener 2 × 30 sec
- Lying Twist 2 × 30 sec each side
- Child’s Pose 1 × 60 sec
Cross your arms in front of you for the upper back so the shoulder blades move out of the way. Weight beside the spine, never on it.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Glutes · Lower back · Calves · Chest · Hamstrings · Lats · Middle back · Quadriceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A foam roller and enough floor to lie down on. Train 2 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Rolled Out” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.