Foam Roll: Upper 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

Mobility: Side-Lying Windmill

• Perform 1 set of 5 reps on each side before routine and on non-training days
• Lie on side with hip flexion at 90 degrees
• Use Foam Roll to maintain proper position throughout
• Exhale and follow hand with eyes as you scan over your body
• Hold arms in opened up position for 1 count before returning to start position

Mobility: Thoracic Extensions

• Perform 1 set of :30 hold before routine and on non-training days
• Great for thoracic mobility and posture
• Keep foam roll just under shoulder blades and open up
• Keep glutes on floor and knees bent
• Hold hands on ears and close elbows