Foam Rolling Routine to Get Stronger, Improve Posture & Feel Fucking Awesome!

I am no foam roller expert, but these simple foam rolling movements have helped me tremendously to release a lot of the tension in my muscles that have become tight due to bad posture & habits

Foam rolling will get you be more mobile, release tightness & open up your fascia (the sheet around your muscles)

The more mobile you are the more ROM you have, which means the more muscle building potential you can have

Or simply more mobility will help you lift heavier weights!

Foam Rolling Routine:

Lower Body:

  • Hip Flexor
  • IT Band
  • Quadriceps
  • Inner Thigs
  • Piriformis (glutes)
  • Hamstrings
  • Calves
  • Shins (roll over them)

Upper Body:

  • Mid & Upper Back
  • Traps
  • Lats (Right Below Armpits)
  • Neck
  • Back (Hyperextend)
  • Biceps
  • Triceps
  • Chest
  • Shoulders

Those are the areas to roll over, here is what to do:

  1. Hit your tight spots for 10 seconds (spend more time in the tighter areas 15-20 seconds)
  2. Roll Over them or simple put pressure in the tight area
  3. **The Key thing is to Roll Over the Tissue NOT the Bone**
  4. If you don’t feel tight in one area then skip it 
  5. Give this 5-10 min before hitting a workout & am sure your gonna feel a ton better!

And That’s it!

Keep it simple, so just do this for a couple of minutes before your workout & start lifting heavier weights

Questions? comments or concerns? drop them below!

Attack Life & get Stronger

Luis Carrillo


Recommended Resources


Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone (see my full experience with it here)

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!


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  • Reply


    9 months ago

    I saw your foam roller review and wanted to share my product information with you maybe you can do another review when my product is available to you. My name is Gary Miller and my company is launching its first 5 in 1 home and travel fitness product next month called the ProUnit Performance Trainer. Once the site is up you can find us at until then find us on Facebook at the ProUnit Performance Trainer.

    The ProUnit is a 5 in 1 product…
    1) Foam Roller
    2) Ab Roller
    3) Rotating PushUp handles
    4) Ab Wheel
    5) Stretch Strap
    The other great advantage of the ProUnit is that since the tube is hollow you can put extra fitness products in the tube like fitness bands, jump rope, agility ladder, suspension straps…pretty much you can be creative even a mat wraps around outside for a place to work out on. The ProUnit Performance Trainer is the fitness tool of 2013.
    We are planning to launch feb 1st so hopefully we can share the ProUnit with you then. Until that time please like our ProUnit Performance Trainer Page here on Facebook. We would love to share content as we grow.


    • Reply

      Luis Carrillo

      9 months ago

      Looks pretty cool man, looking forward to it!

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