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Foam Rolling Series

In this video, First Capital Gym coach Amber Zuver demonstrates a foam rolling series that we have our members perform at Fist Capital Gym Foam Rolling Sequence:
Calf
Quads
Hamstrings
Hip External Rotators
IT Band
Upper Back
Lats

At First Capital Gym, we start and end each session with foam rolling. We use it as a warm up tool to improve flexibility and mobility as well as a recovery tool in between sessions. We typically will have our members roll each muscle for 20-30 seconds and sometimes longer.