Transcription
Friday, March 30, 2012
ROLL WITH IT!Friday, March 30, 2012
ROLL WITH IT!Presented and created by: Amy DixonFriday, March 30, 2012
ROLL WITH IT!Presented and created by: Amy Dixonwww.amydixonfitness.comFriday, March 30, 2012
Friday, March 30, 2012
ROLL WITH IT!Friday, March 30, 2012
ROLL WITH IT!The perfect half and half foam roller workout designedspecifically by Amy Dixon to help you find the perfect balancebetween work and relaxation. Stabilize, roll and rotate yourway to a strong sexy core and feel the deep release ofmuscular tension through self myo-fascial release. Learninghow to roll with it just might be the medicine you need to staylean, strong and injury free.Friday, March 30, 2012
ROLL WITH IT!The perfect half and half foam roller workout designedspecifically by Amy Dixon to help you find the perfect balancebetween work and relaxation. Stabilize, roll and rotate yourway to a strong sexy core and feel the deep release ofmuscular tension through self myo-fascial release. Learninghow to roll with it just might be the medicine you need to staylean, strong and injury free.Friday, March 30, 2012
ROLL WITH IT!The perfect half and half foam roller workout designedspecifically by Amy Dixon to help you find the perfect balancebetween work and relaxation. Stabilize, roll and rotate yourway to a strong sexy core and feel the deep release ofmuscular tension through self myo-fascial release. Learninghow to roll with it just might be the medicine you need to staylean, strong and injury free.Equipment needed: Foam Roller & Yoga MatFriday, March 30, 2012
ROLL WITH IT!The perfect half and half foam roller workout designedspecifically by Amy Dixon to help you find the perfect balancebetween work and relaxation. Stabilize, roll and rotate yourway to a strong sexy core and feel the deep release ofmuscular tension through self myo-fascial release. Learninghow to roll with it just might be the medicine you need to staylean, strong and injury free.Equipment needed: Foam Roller & Yoga MatMusic BPM: 120 BPM for Core TrainingFriday, March 30, 2012
ROLL WITH IT!The perfect half and half foam roller workout designedspecifically by Amy Dixon to help you find the perfect balancebetween work and relaxation. Stabilize, roll and rotate yourway to a strong sexy core and feel the deep release ofmuscular tension through self myo-fascial release. Learninghow to roll with it just might be the medicine you need to staylean, strong and injury free.Equipment needed: Foam Roller & Yoga MatMusic BPM: 120 BPM for Core Training& any Relaxing Music for Foam Rolling.Friday, March 30, 2012
ExerciseProgressionsNotesSupported CrunchArms behind head with feet on floor,Arms extended long, Lift one foot offof mat with knee bent reach botharms across the body toward the legthat is lifted, Extend leg andcomplete same upper body twist.Foam roller should sit just behindglutes and lightly touch the lowerback. Lean back into the foam rollerwithout allowing the roller to moveby bracing the abdominal wall.Explore a pain free range of motionin a controlled movement.Spine SeriesRelease, Table top - Change uppoint of contact – Bicycle crunchAllow body to relax down into theroller palms up and glutes at thebottom of roller. Point of contact willchange difficulty.Roll UpFloor with roller directly aboveshoulders, Roll Up and reach rollerpast feet, Roll downPeel vertebrae up off of the floor onevertebrae at a time.3Friday, March 30, 2012
Program Design – CoreTrainingExerciseProgressionsNotesSupported CrunchArms behind head with feet on floor,Arms extended long, Lift one foot offof mat with knee bent reach botharms across the body toward the legthat is lifted, Extend leg andcomplete same upper body twist.Foam roller should sit just behindglutes and lightly touch the lowerback. Lean back into the foam rollerwithout allowing the roller to moveby bracing the abdominal wall.Explore a pain free range of motionin a controlled movement.Spine SeriesRelease, Table top - Change uppoint of contact – Bicycle crunchAllow body to relax down into theroller palms up and glutes at thebottom of roller. Point of contact willchange difficulty.Roll UpFloor with roller directly aboveshoulders, Roll Up and reach rollerpast feet, Roll downPeel vertebrae up off of the floor onevertebrae at a time.3Friday, March 30, 2012
ExerciseProgressionsNotesTwistTiming change from hip to hip, Rowthe boat, Figure 8, Lift feet off of mat.Hold roller in hand and lean back toengage the core. Twist roller fromhip to hip.Back ExtensionArms extended long with palmsdown touching the roller, Backextension, Extension and retractionof shoulder bladesExplore a pain free range of motionand allow the roller to help aid inmovement. Try to connect shoulderblade from top to bottom.Forearm PlankKnees, Knees with Lat pull,Extended legs, Knee tapsalternating, Knee to outside elbowalternatingForearms on roller can be done onknees or with legs extended4Friday, March 30, 2012
Program Design – CoreTrainingExerciseProgressionsNotesTwistTiming change from hip to hip, Rowthe boat, Figure 8, Lift feet off of mat.Hold roller in hand and lean back toengage the core. Twist roller fromhip to hip.Back ExtensionArms extended long with palmsdown touching the roller, Backextension, Extension and retractionof shoulder bladesExplore a pain free range of motionand allow the roller to help aid inmovement. Try to connect shoulderblade from top to bottom.Forearm PlankKnees, Knees with Lat pull,Extended legs, Knee tapsalternating, Knee to outside elbowalternatingForearms on roller can be done onknees or with legs extended4Friday, March 30, 2012
ExerciseProgressionNotesSide Plank SeriesForearm on ground stabilize, Liftoutside leg, Extend legs long andstack hips, Lift outside leg, Roll tocenterFoam roller underneath hips withknees bent. Stack the hips. Foamroller below ankles with legs long.Tricep Push Up – Knee TuckTricep Push Up – Bring knees tochestChange difficulty by making range ofmotion smaller with knee tuck.Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.Table Top CurlTable Top – Upper Body ONLY useroller to assist with pull up, Crunchwith hands behind head, Lower bodyonly reverse curl, Combo upper andlower bodyChange up timing and choose alevel of intensity that is challengingbut accessible. Form is crucial.Roller should be placed behind theknees.BridgePress up through heels, Timing andrange of motion change.Heels and feet on roller. Lift chestand bring hands togetherunderneath glutes.Friday, March 30, 20125
Program Design – CoreTraining (cont)ExerciseProgressionNotesSide Plank SeriesForearm on ground stabilize, Liftoutside leg, Extend legs long andstack hips, Lift outside leg, Roll tocenterFoam roller underneath hips withknees bent. Stack the hips. Foamroller below ankles with legs long.Tricep Push Up – Knee TuckTricep Push Up – Bring knees tochestChange difficulty by making range ofmotion smaller with knee tuck.Repeat Side Plank Series other Side and Tricep Push Up with Knee Tuck.Table Top CurlTable Top – Upper Body ONLY useroller to assist with pull up, Crunchwith hands behind head, Lower bodyonly reverse curl, Combo upper andlower bodyChange up timing and choose alevel of intensity that is challengingbut accessible. Form is crucial.Roller should be placed behind theknees.BridgePress up through heels, Timing andrange of motion change.Heels and feet on roller. Lift chestand bring hands togetherunderneath glutes.Friday, March 30, 20125
ExerciseProgressionNotesCat Push UpPush Up, Add knee to outside ofelbow, Combine the movement.Arms wide with legs extended.6Friday, March 30, 2012
Program Design – CoreTraining (cont)ExerciseProgressionNotesCat Push UpPush Up, Add knee to outside ofelbow, Combine the movement.Arms wide with legs extended.6Friday, March 30, 2012
SequencingExerciseNotesRelease Point 1HamstringsFoam roller begins at base of thehamstring and rolls up towards themid-section of the body.Both hams on foam roller. 5-10passes from base of the hamstringjust above the back of the knee allthe way up to the point of the gultesor held pressure point on musclespindle/knot. Utilize the core forangling the body.StretchButterflyBoth feet on roller releasing theknees to the side for a deep butterflystretch. Option: Deeper stretch bybringing the roller closer into yourbody and lifting onto your hands(beside your hips) to add gravity andbody weight. Hold 10-20 seconds.Release Point 1 (Part 2)Hamstring (Right Leg)Foam roller begins at base ofhamstring and rolls up towards midsection of the body.Single sided hamstring roll withvarying degrees of pressuredepending on the individual. 5passes or held pressure point onmuscle spindle/knot.7Friday, March 30, 2012
Program Design - SMRSequencingExerciseNotesRelease Point 1HamstringsFoam roller begins at base of thehamstring and rolls up towards themid-section of the body.Both hams on foam roller. 5-10passes from base of the hamstringjust above the back of the knee allthe way up to the point of the gultesor held pressure point on musclespindle/knot. Utilize the core forangling the body.StretchButterflyBoth feet on roller releasing theknees to the side for a deep butterflystretch. Option: Deeper stretch bybringing the roller closer into yourbody and lifting onto your hands(beside your hips) to add gravity andbody weight. Hold 10-20 seconds.Release Point 1 (Part 2)Hamstring (Right Leg)Foam roller begins at base ofhamstring and rolls up towards midsection of the body.Single sided hamstring roll withvarying degrees of pressuredepending on the individual. 5passes or held pressure point onmuscle spindle/knot.7Friday, March 30, 2012
SequencingExerciseNotesStretchSingle Sided Butterfly (Right foot)Single foot on roller opening theknee to the outside for a deepbutterfly stretch. Hold 10 – 20seconds.Release Point 1 (Part 3)Hamstring (Left Leg) Foam rollerbegins at base of hamstring and rollsup towards mid-section of the body.Single sided hamstring roll withvarying degrees of pressuredepending on the individual. 5passes or held pressure point onmuscle spindle/knot.StretchSingle Sided Butterfly (Left foot)Single foot on roller opening theknee to the outside for a deepbutterfly stretch. Hold 10 – 20seconds.Release Point 2GlutesFoam roller rests directly underneaththe glutes and rolls to top of glutesand base of glutes by tucking andlifting the tailbone.Both glutes on foam roller withknees bent and feet on the floor.5-10 passes from center of theglutes (body should be positioned soyou are sitting comfortably on theroller) rocking the body back andforth on the roller maintaining controlin the core.Friday, March 30, 20128
Program Design – SMR (cont)SequencingExerciseNotesStretchSingle Sided Butterfly (Right foot)Single foot on roller opening theknee to the outside for a deepbutterfly stretch. Hold 10 – 20seconds.Release Point 1 (Part 3)Hamstring (Left Leg) Foam rollerbegins at base of hamstring and rollsup towards mid-section of the body.Single sided hamstring roll withvarying degrees of pressuredepending on the individual. 5passes or held pressure point onmuscle spindle/knot.StretchSingle Sided Butterfly (Left foot)Single foot on roller opening theknee to the outside for a deepbutterfly stretch. Hold 10 – 20seconds.Release Point 2GlutesFoam roller rests directly underneaththe glutes and rolls to top of glutesand base of glutes by tucking andlifting the tailbone.Both glutes on foam roller withknees bent and feet on the floor.5-10 passes from center of theglutes (body should be positioned soyou are sitting comfortably on theroller) rocking the body back andforth on the roller maintaining controlin the core.Friday, March 30, 20128
SequencingExerciseNotesRelease Point 2ProgressionGlutesFoam roller rests directly underneath theglutes and rolls to top of glutes and baseof glutes by tucking and lifting thetailbone.Both glutes on foam roller with extended legs andhands behind the foam roller. 5-10 passes fromcenter of the glutes (body should be positioned soyou are sitting comfortably on the roller) rockingthe body back and forth on the roller maintainingcontrol in the core. For a more advancedprogression try lifting extended legs off of the floorand complete the roll.StretchStraight Legged HamstringSeated directly on the roller extend legs straightout in front of body with heels resting on floor andtoes in air. Hinge at hips with a long spine tryreaching for your toes. Hold 10-20 seconds.StretchV Sit – Cross Body ReachSeated directly on the roller extend legs out into aV with heels resting on floor and toes in air.Hinge at hips with a long spine and reach rightarm to left foot and then repeat reaching left armfor right foot. Hold stretch for 10 – 20 seconds oneach side.9Friday, March 30, 2012
Program Design – SMR (cont)SequencingExerciseNotesRelease Point 2ProgressionGlutesFoam roller rests directly underneath theglutes and rolls to top of glutes and baseof glutes by tucking and lifting thetailbone.Both glutes on foam roller with extended legs andhands behind the foam roller. 5-10 passes fromcenter of the glutes (body should be positioned soyou are sitting comfortably on the roller) rockingthe body back and forth on the roller maintainingcontrol in the core. For a more advancedprogression try lifting extended legs off of the floorand complete the roll.StretchStraight Legged HamstringSeated directly on the roller extend legs straightout in front of body with heels resting on floor andtoes in air. Hinge at hips with a long spine tryreaching for your toes. Hold 10-20 seconds.StretchV Sit – Cross Body ReachSeated directly on the roller extend legs out into aV with heels resting on floor and toes in air.Hinge at hips with a long spine and reach rightarm to left foot and then repeat reaching left armfor right foot. Hold stretch for 10 – 20 seconds oneach side.9Friday, March 30, 2012
SequencingExerciseNotesRele
ROLL WITH IT! Presented and created by: Amy Dixon www.amydixonfitness.com Friday, March 30, 2012
