Rolled Out
Six weeks of unhurried evenings on a foam roller. Twenty minutes, twice a week, after your hard days.
- Weeks
- 2 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 with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
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.