25-Min Foam Roller & Mobility Routine

When to Do This

• •Rest days
• •After heavy leg or back sessions
• •When you feel stiff or tight
• •Morning after a bad night's sleep

The Routine

Foam Rolling (12 min) - 60s per area

• •Quads: Roll from hip to just above knee. Pause on tender spots.
• •IT Band: Side-lying, roll from hip to knee. This one hurts. Breathe.
• •Hamstrings: Sit on roller, cross one leg over. Roll from sit bones to knee.
• •Glutes: Sit on roller, cross ankle over knee. Roll in small circles.
• •Upper Back: Lie face-up, roller under shoulder blades. Roll slowly up and down.
• •Lats: Side-lying, arm overhead. Roll from armpit to mid-torso.

Mobility (13 min)

• •90/90 Hip Switch: 10 per side, slow and controlled
• •World's Greatest Stretch: 5 per side, hold each position 3s
• •Cat-Cow: 10 reps, sync with breathing
• •Thread the Needle: 8 per side
• •Pigeon Pose: 60s per side
• •Couch Stretch: 60s per side
• •Hang from Bar: Accumulate 60s total (grip and spine decompression)

Tips

• •Never roll directly on joints or your lower back
• •Slow is better. Don't rush through it.
• •If something is really tender, spend extra time there
• •Consistency matters more than duration: 10 min daily beats 25 min once a week