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November 28, 2005

EASY HOME EXERCISE: Foam Roller Unstable Squats

Foam Roller Unstable Squats – To improve core stability, proprioception, and lower extremity strength and balance.


Standing with both feet on the foam roller widthwise and balancing before you begin the movement. Keep both feet pointed forward on the roller, square the hips and engage the core. Begin by squatting with your arms extended out in front for balance, keeping your knees behind your toes and your hips back; do not pass 90 degrees bend of the knees; hold for 2 seconds and return to the starting position. Make sure to keep the core engaged throughout the range of the motion and your shoulder back and down with your chest out. Repeat for a desired number of reps.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 11:48 AM

November 23, 2005

Easy Home Exercise: Foam Roller Unstable Lunges

Foam Roller Unstable Lunges – To improve core stability, proprioception, and lower extremity strength and hip flexor flexibility.

Stand at a stride’s length behind the foam roller and place the front foot widthwise on the roller. Keep both feet pointing forward, square the hips and shoulders in the frontal plane, engage the core and stand tall through the spine. Lower the back knee toward the ground while maintaining an erect spine and core tight. Return up to the starting position and repeat for desired number of reps and then switch legs.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 10:59 AM

November 15, 2005

EASY HOME EXERCISE: Lying Foam Roller Leg Curls

To increase strength and stability in the glutes, hamstrings, and hip while improving on core stabilization and strength.

1st Progression: Lying on your back; place the foam roller under your calves but slightly above the ankles. Lift the hips in the air and squeeze the glutes; maintain this position throughout the range of the motion; curl your legs towards your glutes and hold for 1-2 seconds and slowly return to starting position. Do for a desired number of reps.

2nd Progression: Maintain the hips up in the air; lift 1 leg up in line with the torso and curl the other leg towards the glutes. Return and repeat for a desired number of reps then switch legs.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 9:17 AM

November 11, 2005

EASY HOME EXERCISE: Prone Foam Roller Body Planks

To improve on core, shoulder, and hip strength and stabilization.

1st Progression: Lying facedown in a prone pushup position with your forearms resting on the foam roller. The elbows are under the shoulders and bent 90 degrees. Keep the head in line with the body and pull the toes towards the chins. Hold for a desired time.

2nd Progression: Holding in a prone pushup position; lift 1 arm or leg in the air and hold for 2-5 seconds switch arms or legs. Do desire time or number of reps.

3rd Progression: Holding in a prone pushup position; alternate opposites; lift right arm and left leg and return to starting position; lift left arm and right leg and return to starting position. Do desire time or number of reps.

4th Progression: Holding in a prone straight-arm pushup position and hold; you can apply progression 2 and 3 in this position.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 12:55 PM

November 7, 2005

EASY HOME EXERCISE: Lying Foam Roller Bridge

To increase core strength, stabilization, and improve on the firing/muscle-recruitment patterns of the glutes and hamstrings.

1st Progression: Lying on the ground with both feet on the foam roller; using a towel/ball/pillow etc. in between the legs; squeeze towel as you lift your hips off the ground while balancing on the foam roller.

2nd Progression: Maintain a bridge position as you lift 1 leg off the foam roller and pause then return to starting position and repeat on the other leg as if you were marching. Remember to keep your hips up off the ground throughout the desired number of reps.

3rd Progression: Bridge with 1 leg straight and in line with the torso and your weight supported on the other leg on the foam roller. Do the desired number of reps and switch legs.


4th Progression: Pull 1 knee to your chest then bridge off the opposite leg on the foam roller. Do the desired number of reps and switch legs.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 12:43 PM

November 3, 2005

EASY HOME EXERCISE: Lying Foam Roller Abdominal Crunch w/ Pelvic Tilt

To increase core strength and stabilization with postural correction training. (Beginners to intermediate clients)

1st Progression: Hands supporting the neck with both legs on the ground; crunching up towards the ceiling while maintaining a pelvic tilt throughout the range of motion.

2nd Progression: While crunching and maintaining a pelvic tilt raise 1 leg and hold; return to starting position and repeat on the other leg.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

The round 3 Foot Foam Roller is traditionally used for stretching or massaging tight and resisted muscles to improve mobility, flexibility, strength, and performance. But the foam roller can also be a helpful tool in your training, like improving on balance/stability, core stabilization, and advanced balance/stability training with strength training. Our Objective is to learn and apply these exercises with your training.

Posted by Dallas Personal Trainer at 1:52 PM

November 2, 2005

EASY HOME EXERCISE: Lying Foam Roller Supine March

To improve core strength and stabilization as well as neuromuscular control of the arms and legs.

1st Progression: No Arms on the ground with feet on the ground and stabilize.

2nd Progression: No Arms on the ground raising 1 leg while continuing to balance.

3Rd Progression: Arms up in the air in a prayer position; begin by raising 1 leg and extending the opposite arm overhead toward the ground. Return to starting position and repeat on the other side.

This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 9:50 AM

November 1, 2005

EASY HOME EXERCISE: Swimmers

This is a great exercise to strengthen the core, while providing cardiovascular endurance and at the same time involving the entire body. To perform this exercise correctly:

1.Lie on the stomach with the arms and legs extended straight in line with the body
2. Make sure to keep the head looking down so that it is in line with the body.
3. Begin by lifting the chest, arms and legs slightly off the floor (keeping the head in line). The only body part touching the floor should be the trunk.
4. Lift the right arm and left leg up and then quickly alternate to the left arm and right leg. Continue in this motion at a quick pace while keeping the stomach, legs, and glutes tight throughout the motion.
5. Perform for a timed period, anywhere from 30 seconds – 2 minutes
6. Make sure not to shrug the shoulders, and also the arms and legs do not touch the floor.

This home exercise tip brought to you by the Dallas personal trainers from Fitness Trainers To Go.

Posted by Dallas Personal Trainer at 11:50 AM