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printed 04/13/15 02:21PM
# MikeFitCoach
My Respire Fitness Workout
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Foam Roller - Upper
Upper Back
Myo
fasc
ial
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on a roller across yourupper back with hands on thefloor by your sides, your feetflat and knees bent.2 - Push away, rolling downfrom your upper back to yourmid-back, straightening yourlegs.• Then pull back, rolling upfrom your mid to upper back.
Lower Back
Myo
fasc
ial
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on a roller in your mid-back with hands on the floorbehind, your feet flat andknees bent.2 - Push away, rolling downfrom your mid-back to yourbuttocks, straightening yourlegs.• Then pull back rolling upfrom your buttocks to yourmid-back.
Chest
Myo
fasc
ial
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie face down with a rollerunder your upper chest andyour arms stretched overhead.2 - Pull your body toward yourforearms, rolling down fromyour upper chest to your mid-abdomen supporting yourweight on your toes andforearms.• Push away rolling back fromyour mid-abdomen to yourupper chest.
Lats
Myo
fasc
ial
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit, leaning to one sidewith a roller under the side ofyour rib cage resting on yourforearm with your elbow bent.2 - Roll upward toward yourarmpit, straightening your arm.• Roll back down from yourarmpit to your rib cage,bending your elbow.• Complete all reps on oneside before switching to theother side.
Triceps
Myo
fasc
ial
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on your side with aroller in your armpit with yourarm straight out and yourother hand on the mat in front.2 - Raise your upper bodyrolling down the back of yourupper arm from your armpit toyour elbow.• Lower your body back down,rolling back up your arm toyour armpit.• Complete all reps on oneside before switching to theother side.Back
Myo
fasc
ial
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on your back with aroller lengthwise along yourspine, feet flat, knees bentand arms by your sides.2 - Roll from side to sideacross your back, keepingyour feet flat.
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