<p><strong>3. Glute rullende: </strong>Gå oven på din skumrulle, krydse dit højre ben oven på venstre ind i en figur-fire form, og rulle det hofteområde frem og tilbage. Hold markøren på stramme pletter, og skift derefter sider.</p> <p><strong>4. It Band Rolling: </strong>Kryds dit bagben over til fronten for stabilitet og rulle op og ned langs siden af dit ben. Rul ned til lige over knæet, og sørg for at trække vejret igennem dette. Skift sider.</p> <p><strong>5. Quad Rolling: </strong>Løg med ansigtet ned med din skumrulle under dine quads, med det andet ben ud til siden. Start lige over knæhætten og arbejd dig op og ned med rullen. 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