- Lie on foam roller so that back, neck and head are supported.
- Cross arms over chest and ensure that feet are shoulder width apart .
- Tighten through deep abdominals and slowly lift ___ leg so that knee is in line with hip.
- Hold___ secs, Perform____ repetitions each side.
- Assume position on foam roller as above.
- Raise arms towards ceiling, lift foot away from floor.
- Slowly slide heel away from roller while contracting deep abdominals.
- Perform ____ repetitions each side.
- To further challenge yourself, perform task as above while slowly extending opposite arm overhead.
- Lie on foam roller with head and neck supported.
- Keep arms on floor, as needed, for added stability.
- Tighten through deep abdominals and raise both feet away from floor so that knees align with hips.
- Hold ____ secs, perform ____ repetitions.
- Lie on foam roller with head and neck supported.
- Keep arms on floor, as needed, for added stability.
- Tighten through deep abdominals and raise both feet away from floor so that knees align with hips.
- Hold ____ secs, perform ____ repetitions.
- Lie with neck and head supported on roller.
- Keeping arms on floor, tighten deep abdominals while lifting legs so that knees are in line with hips.
- Slowly extend ___ leg, hold ____ secs, perform ____ repetitions each side.
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