Foam Roll: Lower Body

• Provide consistent pressure on highlighted areas
• Use before and after exercise for injury prevention
• Spend more time on those areas of most concern
• Small and deliberate pressure
• 3-5 minutes before and after a routine

Plantar Fascia Release

• Utilized with any hard ball i.e. Tennis Ball
• Use before routine, after while stretching and off days depending on severity
• 2-3 minutes before and after and several minutes on non-training days
• Begin at heel and work your way forward slowly with deliberate pressure

Mobility: Peanut Calf Stretch

• Perform 1 set of 10-20 reps or :30 each foot before routine and on non-training days
• Great for ankle mobility for those that are inactive/active
• Keep heel down while slowly pressing knee forward
• This can also be done against the wall as shown or with towel under foot