Roll and Stretch
Two weeks of short recovery sessions with a foam roller and a mat, five days a week: one area a day, rolled, then stretched.
- Weeks
- 2
- Days a week
- 5
- Level
- Beginner
- Gear
- A foam roller and a mat, and a wall to lean on.
The sessions Five 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 Calves and Feet
- Foam Roll Calves 1 × 60 sec each leg
- Foam Roll Outer Calf 1 × 45 sec each leg
- Wall Calf Stretch 1 × 30 sec each leg
- Ankle Circles 1 × 10 each way
Cross one leg over the other on the roller for more pressure.
Day 2 Thighs
- Foam Roll Quads 1 × 60 sec
- Foam Roll Inner Thigh 1 × 45 sec each leg
- Foam Roll Hamstrings 1 × 60 sec
- All-Fours Quad Stretch 1 × 30 sec each leg
Face down for the quads and inner thigh, sitting on the roller for the hamstrings.
Day 3 Hips
- Foam Roll Glutes 1 × 60 sec each side
- Foam Roll IT Band 1 × 45 sec each leg
- Figure-Four Stretch 1 × 30 sec each side
- Kneeling Hip Flexor Stretch 1 × 30 sec each side
The IT band is the outside of the thigh; go gently, it is often the most tender.
Day 4 Back
- Foam Roll Upper Back 1 × 60 sec
- Foam Roll Lats 1 × 45 sec each side
- Child’s Pose 1 × 45 sec
- Cat–Cow 1 × 8 slow rounds
Hands behind your head on the upper back; roll the middle of the back, not the lower.
Day 5 Arms and Chest
- Foam Roll Upper Arm 1 × 45 sec each arm
- Chest Opener 1 × 30 sec
- Overhead Triceps Stretch 1 × 30 sec each arm
- Arm Circles 1 × 10 each way
Lie on your side with the roller under the back of the upper arm.
Week by week
- Week 1 · Introduce
- Week 2 · Build
What it trains
Calves · Quadriceps · Glutes · Lower back · Abductors · Adductors · Biceps · Chest · Hamstrings · Lats · Middle back · Shoulders · Triceps