Anatomy of Strength and Conditioning. Hollis Lance Liebman

Begin rolling over the belly of the muscle. Hold for 10–30 seconds at the highest point of tension, then switch legs.

      Best For: • gluteus maximus

       Targets

      • Glutes

       Benefits

      • Promotes myofascial release in the gluteus maximus

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      ROLLING: ILIOTIBIAL BAND

      1. Lie facedown, supporting your weight on your hands, with your lower body slightly rotated so that your right leg rests on a foam roller situated between your knee and your hip. Cross your left leg over your right thigh; both feet should touch the floor. Keep as much of your weight on the bottom leg while relaxing the other.

      2. Roll from your hip to your knee over the foam roller, and hold for 10–30 seconds at the point of greatest release. Switch legs and repeat.

       Targets

      • Iliotibial (IT) band

       Benefits

      • Promotes myofascial

      release in the

      iliotibial band

       Best For

      • tractus iliotibialis

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      ROLLING: QUADRICEPS

      1. Lie facedown, supporting your weight on your hands, with your lower body slightly rotated so that your right leg rests on a foam roller. The roller should be situated between your knee and your hip.

      2. Keeping both legs and feet off the floor, roll over the area between your knee and your hip. Hold for 10–30 seconds at the highest point of tension, then switch legs.

       Targets

      • Quadriceps

       Benefits

      • Promotes myofascial release in the quadriceps

       Best For

      • vastus intermedius

      • vastus lateralis

      • vastus medialis

      • rectus femoris

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      ROLLING: LOWER BACK

      1. Start in a seated position, with a foam roller placed right behind you. Slowly lower yourself on to the roller, until it is positioned under your lower back. Fold your arms across your chest.

      2. Keeping your hips elevated and the tension on your lower back, slowly shift toward one side. Hold this position for 10–30 seconds, then repeat on the other side. Be sure to keep the weight on the muscles, not the spine.

       Targets

      • Lower back

       Benefits

      • Promotes myofascial

      release in the erector spinae

       Best For

      • erector spinae

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      STRETCHING: SHOULDERS

      1. Begin in a standing position with your left arm lightly drawn across the front of your body.

      2. Bring your right arm underneath your triceps, and gently pull your left arm across the front of your body. Hold for 10–30 seconds, then switch arms.

       Targets

      • Lateral and posterior deltoids

       Benefits

      • Increases flexibility, mobility, and performance in the upper body

       Best For

      • deltoideus posterior

      • deltoideus medialis

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      STRETCHING: CHEST

      1. Begin in a standing position, with your left arm drawn straight out to the side and your palm planted against a solid surface – a wall or doorframe, for example.

      2. Keeping your feet planted on the floor and your left arm parallel to the ground, turn your upper body to the right, away from the wall, feeling a stretch across the chest. Hold for 10–30 seconds, then switch arms.