1. The basics of exercising with a foam roller What is foam rolling? The S.A.F.E. trainer system How to use this book FAQs Finding your starting point Assess, don't guess Fascia - the unsung hero Foam rolling to wipe away pain and unlock performance First you need to find your hot spots and erase pain with micro rolls Invest time to mobilise and massage with micro and macro rolls Monitor and maintain 2. the portfolio of moves Which moves should I do? Erase pain moves Invest time to mobilise Monitor and maintain (mostly macro) Don't waste your time 3. Foam roller workout Targeted and total sessions Invest and mobilise - total sessions Monitor and maintain And finally... Fitness glossary About the author Index
1. The basics of exercising with a foam roller What is foam rolling? The S.A.F.E. trainer system How to use this book FAQs Finding your starting point Assess, don't guess Fascia - the unsung hero Foam rolling to wipe away pain and unlock performance First you need to find your hot spots and erase pain with micro rolls Invest time to mobilise and massage with micro and macro rolls Monitor and maintain 2. the portfolio of moves Which moves should I do? Erase pain moves Invest time to mobilise Monitor and maintain (mostly macro) Don't waste your time 3. Foam roller workout Targeted and total sessions Invest and mobilise - total sessions Monitor and maintain And finally... Fitness glossary About the author Index
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