Tune Up

2-5 minutes total per side

• Quad Roll

• Quad Rock

• Outer quad roll

• Quad Rock

• Inner quad roll

Then 10 Slow Air Squats

Tune Up Tips

Spend 2-5 Minutes Per Leg flowing through this short list of exercises for the foam roller. You’ll be the most effective if you work on going slowly and only doing small movements at a time. Remember to breathe and try to keep the tension out of your shoulders and jaw while you’re focusing on your legs! Use the Air Squats as an opportunity to test out how your legs and knees feel after (or before AND after!) you foam roll.

Posture Notes & Customizations

For any of these exercises, you can customize the movement by adjusting the amount of pressure that you’re using. You can use more support from the rest of your body to decrease the pressure or you can even add the weight of your other leg to increase the pressure. If you don’t have a foam roller, you can try using a large water bottle!

Go slow with these and use them as an opportunity to test out how your legs feel after (or before AND after!) you foam roll.

Customizations:

• Assisted Squat

• Target Squat