Friday, March 30, 2012 - DCAC Fitness Conventionsdcacfitness.com › wp-content › uploads › Roll_With_It... · Training Exercise Progressions Notes Supported Crunch Arms behind

Friday, March 30, 2012

ROLL WITH IT!


ROLL WITH IT!

Presented and created by: Amy Dixon


ROLL WITH IT!

Presented and created by: Amy Dixonwww.amydixonfitness.com


http://www.amydixonfitness.com/



ROLL WITH IT!


ROLL WITH IT!The perfect half and half foam roller workout designed

specifically by Amy Dixon to help you find the perfect balance between work and relaxation. Stabilize, roll and rotate your

way to a strong sexy core and feel the deep release of muscular tension through self myo-fascial release. Learning how to roll with it just might be the medicine you need to stay

lean, strong and injury free.











Equipment needed: Foam Roller & Yoga Mat






Equipment needed: Foam Roller & Yoga MatMusic BPM: 120 BPM for Core Training






Equipment needed: Foam Roller & Yoga MatMusic BPM: 120 BPM for Core Training& any Relaxing Music for Foam Rolling.


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Exercise Progressions Notes

Supported Crunch Arms behind head with feet on floor, Arms extended long, Lift one foot off of mat with knee bent reach both arms across the body toward the leg that is lifted, Extend leg and complete same upper body twist.

Foam roller should sit just behind glutes and lightly touch the lower back. Lean back into the foam roller without allowing the roller to move by bracing the abdominal wall. Explore a pain free range of motion in a controlled movement.

Spine Series Release, Table top - Change up point of contact – Bicycle crunch

Allow body to relax down into the roller palms up and glutes at the bottom of roller. Point of contact will change difficulty.

Roll Up Floor with roller directly above shoulders, Roll Up and reach roller past feet, Roll down

Peel vertebrae up off of the floor one vertebrae at a time.


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Program Design – Core Training


Supported Crunch Arms behind head with feet on floor, Arms extended long, Lift one foot off of mat with knee bent reach both arms across the body toward the leg that is lifted, Extend leg and complete same upper body twist.

Foam roller should sit just behind glutes and lightly touch the lower back. Lean back into the foam roller without allowing the roller to move by bracing the abdominal wall. Explore a pain free range of motion in a controlled movement.

Spine Series Release, Table top - Change up point of contact – Bicycle crunch

Allow body to relax down into the roller palms up and glutes at the bottom of roller. Point of contact will change difficulty.

Roll Up Floor with roller directly above shoulders, Roll Up and reach roller past feet, Roll down

Peel vertebrae up off of the floor one vertebrae at a time.


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Twist Timing change from hip to hip, Row the boat, Figure 8, Lift feet off of mat.

Hold roller in hand and lean back to engage the core. Twist roller from hip to hip.

Back Extension Arms extended long with palms down touching the roller, Back extension, Extension and retraction of shoulder blades

Explore a pain free range of motion and allow the roller to help aid in movement. Try to connect shoulder blade from top to bottom.

Forearm Plank Knees, Knees with Lat pull, Extended legs, Knee taps alternating, Knee to outside elbow alternating

Forearms on roller can be done on knees or with legs extended


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Program Design – Core Training


Twist Timing change from hip to hip, Row the boat, Figure 8, Lift feet off of mat.

Hold roller in hand and lean back to engage the core. Twist roller from hip to hip.

Back Extension Arms extended long with palms down touching the roller, Back extension, Extension and retraction of shoulder blades

Explore a pain free range of motion and allow the roller to help aid in movement. Try to connect shoulder blade from top to bottom.

Forearm Plank Knees, Knees with Lat pull, Extended legs, Knee taps alternating, Knee to outside elbow alternating

Forearms on roller can be done on knees or with legs extended


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Exercise Progression Notes

Side Plank Series Forearm on ground stabilize, Lift outside leg, Extend legs long and stack hips, Lift outside leg, Roll to center

Foam roller underneath hips with knees bent. Stack the hips. Foam roller below ankles with legs long.

Tricep Push Up – Knee Tuck Tricep Push Up – Bring knees to chest

Change difficulty by making range of motion smaller with knee tuck.

Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.

Table Top Curl Table Top – Upper Body ONLY use roller to assist with pull up, Crunch with hands behind head, Lower body only reverse curl, Combo upper and lower body

Change up timing and choose a level of intensity that is challenging but accessible. Form is crucial. Roller should be placed behind the knees.

Bridge Press up through heels, Timing and range of motion change.

Heels and feet on roller. Lift chest and bring hands together underneath glutes.


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Program Design – Core Training (cont)


Side Plank Series Forearm on ground stabilize, Lift outside leg, Extend legs long and stack hips, Lift outside leg, Roll to center

Foam roller underneath hips with knees bent. Stack the hips. Foam roller below ankles with legs long.

Tricep Push Up – Knee Tuck Tricep Push Up – Bring knees to chest

Change difficulty by making range of motion smaller with knee tuck.

Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.

Table Top Curl Table Top – Upper Body ONLY use roller to assist with pull up, Crunch with hands behind head, Lower body only reverse curl, Combo upper and lower body

Change up timing and choose a level of intensity that is challenging but accessible. Form is crucial. Roller should be placed behind the knees.

Bridge Press up through heels, Timing and range of motion change.

Heels and feet on roller. Lift chest and bring hands together underneath glutes.


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Cat Push Up Push Up, Add knee to outside of elbow, Combine the movement.

Arms wide with legs extended.


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Program Design – Core Training (cont)


Cat Push Up Push Up, Add knee to outside of elbow, Combine the movement.

Arms wide with legs extended.


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Sequencing Exercise Notes

Release Point 1 Hamstrings Foam roller begins at base of the hamstring and rolls up towards the mid-section of the body.

Both hams on foam roller. 5-10 passes from base of the hamstring just above the back of the knee all the way up to the point of the gultes or held pressure point on muscle spindle/knot. Utilize the core for angling the body.

Stretch Butterfly Both feet on roller releasing the knees to the side for a deep butterfly stretch. Option: Deeper stretch by bringing the roller closer into your body and lifting onto your hands (beside your hips) to add gravity and body weight. Hold 10-20 seconds.

Release Point 1 (Part 2) Hamstring (Right Leg) Foam roller begins at base of hamstring and rolls up towards mid-section of the body.

Single sided hamstring roll with varying degrees of pressure depending on the individual. 5 passes or held pressure point on muscle spindle/knot.


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Program Design - SMRSequencing Exercise Notes

Release Point 1 Hamstrings Foam roller begins at base of the hamstring and rolls up towards the mid-section of the body.

Both hams on foam roller. 5-10 passes from base of the hamstring just above the back of the knee all the way up to the point of the gultes or held pressure point on muscle spindle/knot. Utilize the core for angling the body.

Stretch Butterfly Both feet on roller releasing the knees to the side for a deep butterfly stretch. Option: Deeper stretch by bringing the roller closer into your body and lifting onto your hands (beside your hips) to add gravity and body weight. Hold 10-20 seconds.

Release Point 1 (Part 2) Hamstring (Right Leg) Foam roller begins at base of hamstring and rolls up towards mid-section of the body.



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Stretch Single Sided Butterfly (Right foot) Single foot on roller opening the knee to the outside for a deep butterfly stretch. Hold 10 – 20 seconds.

Release Point 1 (Part 3) Hamstring (Left Leg) Foam roller begins at base of hamstring and rolls up towards mid-section of the body.


Stretch Single Sided Butterfly (Left foot) Single foot on roller opening the knee to the outside for a deep butterfly stretch. Hold 10 – 20 seconds.

Release Point 2 Glutes Foam roller rests directly underneath the glutes and rolls to top of glutes and base of glutes by tucking and lifting the tailbone.

Both glutes on foam roller with knees bent and feet on the floor. 5-10 passes from center of the glutes (body should be positioned so you are sitting comfortably on the roller) rocking the body back and forth on the roller maintaining control in the core.


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Program Design – SMR (cont)Sequencing Exercise Notes

Stretch Single Sided Butterfly (Right foot) Single foot on roller opening the knee to the outside for a deep butterfly stretch. Hold 10 – 20 seconds.

Release Point 1 (Part 3) Hamstring (Left Leg) Foam roller begins at base of hamstring and rolls up towards mid-section of the body.


Stretch Single Sided Butterfly (Left foot) Single foot on roller opening the knee to the outside for a deep butterfly stretch. Hold 10 – 20 seconds.

Release Point 2 Glutes Foam roller rests directly underneath the glutes and rolls to top of glutes and base of glutes by tucking and lifting the tailbone.

Both glutes on foam roller with knees bent and feet on the floor. 5-10 passes from center of the glutes (body should be positioned so you are sitting comfortably on the roller) rocking the body back and forth on the roller maintaining control in the core.


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Release Point 2Progression

Glutes Foam roller rests directly underneath the glutes and rolls to top of glutes and base of glutes by tucking and lifting the tailbone.

Both glutes on foam roller with extended legs and hands behind the foam roller. 5-10 passes from center of the glutes (body should be positioned so you are sitting comfortably on the roller) rocking the body back and forth on the roller maintaining control in the core. For a more advanced progression try lifting extended legs off of the floor and complete the roll.

Stretch Straight Legged Hamstring Seated directly on the roller extend legs straight out in front of body with heels resting on floor and toes in air. Hinge at hips with a long spine try reaching for your toes. Hold 10-20 seconds.

Stretch V Sit – Cross Body Reach Seated directly on the roller extend legs out into a V with heels resting on floor and toes in air. Hinge at hips with a long spine and reach right arm to left foot and then repeat reaching left arm for right foot. Hold stretch for 10 – 20 seconds on each side.


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Glutes Foam roller rests directly underneath the glutes and rolls to top of glutes and base of glutes by tucking and lifting the tailbone.

Both glutes on foam roller with extended legs and hands behind the foam roller. 5-10 passes from center of the glutes (body should be positioned so you are sitting comfortably on the roller) rocking the body back and forth on the roller maintaining control in the core. For a more advanced progression try lifting extended legs off of the floor and complete the roll.

Stretch Straight Legged Hamstring Seated directly on the roller extend legs straight out in front of body with heels resting on floor and toes in air. Hinge at hips with a long spine try reaching for your toes. Hold 10-20 seconds.

Stretch V Sit – Cross Body Reach Seated directly on the roller extend legs out into a V with heels resting on floor and toes in air. Hinge at hips with a long spine and reach right arm to left foot and then repeat reaching left arm for right foot. Hold stretch for 10 – 20 seconds on each side.


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Release Point 3 Piriformis (Right Leg Crossed Over Left) Foam roller rests directly underneath the glutes with legs crossed in a figure 4 position and rolls from center of glutes to top and bottom by tucking and lifting the tailbone.

Seated directly in center of glutes bring right leg over the left leg into a figure 4 position. The left foot should rest comfortably on the ground with the left knee stacked directly over the ankle. Hands can rest on roller, arms extended out in front of body or over the head. 5 – 10 passes by lifting and tucking the tailbone.


Piriformis (Right Leg Crossed Over Left)Foam roller rests directly underneath the glutes with legs crossed in a figure 4 position and rolls directly out to the left hip and back to the center of glutes.

Seated directly in center of glutes bring right leg over the left leg into a figure 4 position. Keeping control in the core shift the body weight onto the left hip. 5 – 10 passes or rest on a knot. Can progress to lifting the left foot off of the floor for a more intense pressure. Left hand should rest on the floor just behind the left hip.

Repeat Release Point 3 and Progression on the other side.Repeat Release Point 3 and Progression on the other side.Repeat Release Point 3 and Progression on the other side.

Release Point 4 Forearm/Tricep (Left Arm) Foam roller begins at base of wrist and rolls all the way into the triceps.

Sit on the floor in a mermaid position with right leg behind the body and left leg in front. Right hand is used to support the weight of the body. Roll from base of left wrist all of the way up into the left tricep. Thumb should be pointed up. Take 5 – 10 passes through or rest on a pressure point.


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Release Point 3 Piriformis (Right Leg Crossed Over Left) Foam roller rests directly underneath the glutes with legs crossed in a figure 4 position and rolls from center of glutes to top and bottom by tucking and lifting the tailbone.

Seated directly in center of glutes bring right leg over the left leg into a figure 4 position. The left foot should rest comfortably on the ground with the left knee stacked directly over the ankle. Hands can rest on roller, arms extended out in front of body or over the head. 5 – 10 passes by lifting and tucking the tailbone.


Piriformis (Right Leg Crossed Over Left)Foam roller rests directly underneath the glutes with legs crossed in a figure 4 position and rolls directly out to the left hip and back to the center of glutes.

Seated directly in center of glutes bring right leg over the left leg into a figure 4 position. Keeping control in the core shift the body weight onto the left hip. 5 – 10 passes or rest on a knot. Can progress to lifting the left foot off of the floor for a more intense pressure. Left hand should rest on the floor just behind the left hip.

Repeat Release Point 3 and Progression on the other side.Repeat Release Point 3 and Progression on the other side.Repeat Release Point 3 and Progression on the other side.

Release Point 4 Forearm/Tricep (Left Arm) Foam roller begins at base of wrist and rolls all the way into the triceps.

Sit on the floor in a mermaid position with right leg behind the body and left leg in front. Right hand is used to support the weight of the body. Roll from base of left wrist all of the way up into the left tricep. Thumb should be pointed up. Take 5 – 10 passes through or rest on a pressure point.


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Sequencing Exercise NotesRelease Point 4Progression

Forearm/Tricep (Left Arm) Foam roller begins at base of wrist and rolls all the way into the triceps.

Same as above but not using the right arm to help so it’s total body weight into the roll on the way down and on the way up. Rather than set to the ground for support the right arm reaches up and over the head as the roll continues to the triceps.

Release Point 5 SubscapularisFoam roller begins at the elbow and rolls all the way into the scapular area.

Same as Release Point 4 movement but as this pass starts at elbow and rolls deeper into the thoracic/sub scapular area. Once the roller has reached this release point you will:1. Roll forward slightly adding pressure to the pec major and scapula2. Roll back to deepen the pressure on the subscapularis area

Repeat Release point 4 and 5 on the other side.Repeat Release point 4 and 5 on the other side.Repeat Release point 4 and 5 on the other side.


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Program Design – SMR (cont)Sequencing Exercise NotesRelease Point 4Progression

Forearm/Tricep (Left Arm) Foam roller begins at base of wrist and rolls all the way into the triceps.

Same as above but not using the right arm to help so it’s total body weight into the roll on the way down and on the way up. Rather than set to the ground for support the right arm reaches up and over the head as the roll continues to the triceps.

Release Point 5 SubscapularisFoam roller begins at the elbow and rolls all the way into the scapular area.

Same as Release Point 4 movement but as this pass starts at elbow and rolls deeper into the thoracic/sub scapular area. Once the roller has reached this release point you will:1. Roll forward slightly adding pressure to the pec major and scapula2. Roll back to deepen the pressure on the subscapularis area

Repeat Release point 4 and 5 on the other side.Repeat Release point 4 and 5 on the other side.Repeat Release point 4 and 5 on the other side.


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Turning Series This next series follows a turning pattern from release point to release point. The series begins in the gastrocnemius and goes to the peroneus longus and anterior tibialis, then the quadriceps, then the inner thigh, and then the IT band. It can be used as a nice progression although many release points can be tight.

Release Point 6 GastrocnemiusFoam roller starts under the ankle and rolls up and back through the gastroc.

Simple pass along the calf muscle. 5 passes or held pressure on a spindle/knot.

Options:-Rolling with toe pointed medially-Rolling with toe pointed laterally

Release Point 7 Peroneus aka peroneal groupFoam roller starts at the base of the knee on the side of the leg and rolls down and back.

Turning the body laterally from the gastroc and staying on the same leg landing on the side of the leg between the knee and the ankle. 5 passes or held pressure to find muscle spindles/knots.

Options:-Rolling with toes pointed slightly toward the

ground-Rolling with toes pointed slightly toward the

ceiling.


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Turning Series This next series follows a turning pattern from release point to release point. The series begins in the gastrocnemius and goes to the peroneus longus and anterior tibialis, then the quadriceps, then the inner thigh, and then the IT band. It can be used as a nice progression although many release points can be tight.

Release Point 6 GastrocnemiusFoam roller starts under the ankle and rolls up and back through the gastroc.

Simple pass along the calf muscle. 5 passes or held pressure on a spindle/knot.

Options:-Rolling with toe pointed medially-Rolling with toe pointed laterally

Release Point 7 Peroneus aka peroneal groupFoam roller starts at the base of the knee on the side of the leg and rolls down and back.

Turning the body laterally from the gastroc and staying on the same leg landing on the side of the leg between the knee and the ankle. 5 passes or held pressure to find muscle spindles/knots.

Options:-Rolling with toes pointed slightly toward the

ground-Rolling with toes pointed slightly toward the

ceiling.


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Release Point 8 QuadricepsFoam roller rests below the quad and starts at the base of the quad right above the knee.

Turning the body into the floor (facing the mat). Foam roller starts at base of quad. Let opposite leg hang off of the end of the roller and touching the floor. For more pressure lift supporting foot off of the floor and cross foot on top of leg on roller. Explore the entire quadricep taking passes up and down and resting on knots. Turn foam roller so it is perpendicular to the body.

Release Point 9 Inner ThighFoam roller is perpendicular to the body with the inner thigh and groin resting on the end of the roller.

Turn knee to the outside and place the foam roller directly on the inner thigh and take a pass from the groin to the inside of the knee and back. 5 -10 passes holding on knots as needed. Walk back to quad keeping body positioned toward the end of the roller and roll onto IT Band.

Release Point 10 IT BandFoam roller is directly underneath the outside of the base leg. The body should be positioned toward the end of the roller.

Bring forearm and elbow to mat to support the body and take leg that is not on the roller over the leg and let the foot rest on the floor to provide support to the leg that is on the roller. This will decrease the amount of pressure on the IT Band. Take 5-10 passes holding on knots. BREATHE! This can be very painful. Option to progress this pass would be to stack your top leg directly on top of the leg that is on the roller.


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Release Point 8 QuadricepsFoam roller rests below the quad and starts at the base of the quad right above the knee.

Turning the body into the floor (facing the mat). Foam roller starts at base of quad. Let opposite leg hang off of the end of the roller and touching the floor. For more pressure lift supporting foot off of the floor and cross foot on top of leg on roller. Explore the entire quadricep taking passes up and down and resting on knots. Turn foam roller so it is perpendicular to the body.

Release Point 9 Inner ThighFoam roller is perpendicular to the body with the inner thigh and groin resting on the end of the roller.

Turn knee to the outside and place the foam roller directly on the inner thigh and take a pass from the groin to the inside of the knee and back. 5 -10 passes holding on knots as needed. Walk back to quad keeping body positioned toward the end of the roller and roll onto IT Band.

Release Point 10 IT BandFoam roller is directly underneath the outside of the base leg. The body should be positioned toward the end of the roller.

Bring forearm and elbow to mat to support the body and take leg that is not on the roller over the leg and let the foot rest on the floor to provide support to the leg that is on the roller. This will decrease the amount of pressure on the IT Band. Take 5-10 passes holding on knots. BREATHE! This can be very painful. Option to progress this pass would be to stack your top leg directly on top of the leg that is on the roller.


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Sequencing Exercise NotesRepeat on the other foot.Repeat on the other foot.Repeat on the other foot.

Stretch Downward Dog with Calf Muscle StretchAlso engaging and elongating back and shoulders.

This stretch can seem to have a difficult set up but if cued effectively it should be accessible. The stretch is deep and very effective because it also challenges balance and stability. Set up:Foam roller behind you on the mat. Take the right foot and wrap around the back of the foam roller (to hold it in place). The right foot toes are on the floor and the top of the foot is securing and around the back towards the top of the roller. The left foot steps onto the top of the roller and as you lift into a downward dog position you press the heel of the left foot over the top and toward the heel of the right foot. By pressing the heel in this manner you will activate the deep calf muscle stretch.

Repeat on the other foot.Repeat on the other foot.Repeat on the other foot.


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Program Design – SMR (cont)Sequencing Exercise NotesRepeat on the other foot.Repeat on the other foot.Repeat on the other foot.

Stretch Downward Dog with Calf Muscle StretchAlso engaging and elongating back and shoulders.

This stretch can seem to have a difficult set up but if cued effectively it should be accessible. The stretch is deep and very effective because it also challenges balance and stability. Set up:Foam roller behind you on the mat. Take the right foot and wrap around the back of the foam roller (to hold it in place). The right foot toes are on the floor and the top of the foot is securing and around the back towards the top of the roller. The left foot steps onto the top of the roller and as you lift into a downward dog position you press the heel of the left foot over the top and toward the heel of the right foot. By pressing the heel in this manner you will activate the deep calf muscle stretch.

Repeat on the other foot.Repeat on the other foot.Repeat on the other foot.


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Sequencing Exercise NotesRelease Point 11 Lower/Middle

Foam roller begins at the base of the back and gradually rolls up toward the middle back.

This is a new set up so you will take your roller and place it at the base of the back. With bent knees and feet to the floor you will engage the roll and roll towards the middle back. At this point you will want to place the hands behind the head (as if doing crunches) and allow the weight of the upper body to play into the gravity of the rolls or the held position for spindles/knots. 5 passes with holds where necessary.Option: Add stretchYou can add a stretch by holding the position with the foam roller in the lower back and extending one or both legs long and away with heels to the ground (hold for 30 secs). Always bring the knees back in to engage the roll again.

Release Point 12 NeckFoam roller directly underneath the neck and simply rest allowing toes to turn out.

Keeping foam roller underneath the neck simply turn the head from side to side taking time to rest. Find bliss and meditate for a total of one minute. Turn onto left side and hug the roller. Slowly returning to standing position.

Take a moment to just relish how you feel! Take a moment to just relish how you feel! Take a moment to just relish how you feel!


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Program Design – SMR (cont)Sequencing Exercise NotesRelease Point 11 Lower/Middle

Foam roller begins at the base of the back and gradually rolls up toward the middle back.

This is a new set up so you will take your roller and place it at the base of the back. With bent knees and feet to the floor you will engage the roll and roll towards the middle back. At this point you will want to place the hands behind the head (as if doing crunches) and allow the weight of the upper body to play into the gravity of the rolls or the held position for spindles/knots. 5 passes with holds where necessary.Option: Add stretchYou can add a stretch by holding the position with the foam roller in the lower back and extending one or both legs long and away with heels to the ground (hold for 30 secs). Always bring the knees back in to engage the roll again.

Release Point 12 NeckFoam roller directly underneath the neck and simply rest allowing toes to turn out.

Keeping foam roller underneath the neck simply turn the head from side to side taking time to rest. Find bliss and meditate for a total of one minute. Turn onto left side and hug the roller. Slowly returning to standing position.

Take a moment to just relish how you feel! Take a moment to just relish how you feel! Take a moment to just relish how you feel!


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Amy Dixon [email protected] www.amydixonfitness.com


mailto:[email protected]




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Wrap – up and Questions Amy Dixon

[email protected] www.amydixonfitness.com

Questions?






Documents

Friday, March 30, 2012 - DCAC Fitness Conventionsdcacfitness.com › wp-content › uploads › Roll_With_It... · Training Exercise Progressions Notes Supported Crunch Arms behind