Lesson 1: Why Foam Roll?

Video Time: 3:13

Instructor: Daniel Little

In this video I’m going to explain why foam rolling is so effective and how we can use it to reduce the burden of delayed onset muscle soreness (DOMS).

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 2: The Different Types Of Foam Roller

Video Time: 4:42

Instructor: Daniel Little

In this video I’m going to explain some of the characteristics of the vast array of foam rollers on the market today and tell you about how we crafted the “Perfect Foam Roller Blueprint”.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 3: The 10 Do’s & Don’ts Of Foam Rolling

Video Time: 5:03

Instructor: Daniel Little

In this video I’m going to share my top 10 tips for foam rolling in the form of 5 do’s and 5 don’ts.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 4: The 7 Power Rolls

Video Time: 17:12

Instructor: Daniel Little

In this video I’m going to teach you 7 exercises you can do with your foam roller to improve the power aspect of your performance.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 5: The 7 Agility Rolls

Video Time: 8:20

Instructor: Daniel Little

In this video I’m going to teach you 7 exercises you can do with your foam roller to improve your agility.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 6: The 7 Stamina Rolls

Video Time: 6:44

Instructor: Daniel Little

In this video I’m going to teach you 7 exercises you can do with your foam roller to build up your stamina, working on your core with a focus on endurance.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 7: When To Foam Roll

Video Time: 1:57

Instructor: Daniel Little

In this video I’m going to walk you through when you should be incorporating your freshly learned rolls into your workout routine.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 8: Knowing Which Exercises Work For You

Video Time: 3:23

Instructor: Daniel Little

In this video I’m going to walk you through the process of carefully selecting the right exercises to do with your foam roller to boost your performance in the most effective way.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 9: Building The Perfect Foam Roller Routine

Video Time: 4:50

Instructor: Daniel Little

In this video I’m going to show you how to put everything you have learned so far together and build the perfect foam roller routine, personalised for your muscular needs.

Download your progress tracker here.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

Lesson 10: Daniel’s Full Foam Roller Workout

Video Time: 16:28

Instructor: Daniel Little

In this video I demonstrate one of my full foam roller workouts, this one is one I do before I go cycling hence the focus on legs.

Get your own Fit-Nation Foam Roller:
Fit-Nation.com/GetMyRoller

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