Amanda Biskのインスタグラム(amandabisk) - 9月18日 17時12分

LEGS, ARMS, ABS ROLLER WORKOUT 👌🏼 Because my last roller workout was so popular, I thought I’d post another one for you 🙌🏼

This one is focused more on slow and controlled movements...allowing the smaller muscle groups to switch on and improve coordination and stability in the body. Slow and steady wins the race here! 🐌

👇🏼
BEGINNER - 2 Rounds 10 reps
INTERMEDIATE - 3 Rounds 12 reps
ADVANCED - 4 Rounds 15 reps

▪️1. SQUAT OVERHEAD RAISE TO LOWER
Keep your core switched on (lengthen thru your lower back) + squeeze your shoulder blades together to lift to roller overhead. Only lift the arms as high as you can without ‘flaring’ the ribs.

▪️2. HIGH SIT UP
Stars with arms overhead and rib cage pulled in (core switched on). Use your abs to curl up and press roller to the sky. Avoid using momentum.

▪️3.REVERSE LUNGE TWIST
Step back with a wide stance like you are on train tracks. As you lunge rotate towards your front leg (eg. R leg forward, rotate R). Press firmly into the front heel to stand up + lift roller over head (without rib flare!)

▪️4. ROLLER JACK KNIVES
Pass the roller from hands to feet, focusing on keeping your lower back glued to the ground. If your feel any lower back tension, do with bent knees.

▪️5. SUMO SWING TO LUNGE
Keep the hips low as you rotate and drop your back knee into a lunge. Avoid using momentum + move with control keeping the belly button drawn in.

Enjoy! ☺️ #foamrollerworkout #legsarmsabs #freshbodyfitmind

ab♥️x

Wearing: @ALO Yoga
Music: Before U Met My Body - Touch Sensitive

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