MFR Total Body Sequence

Spend 5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture).

Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal.

  • 20-60 seconds per area
  • Slower = deeper
  • Hold and breathe on tender areas
  • Repeat 3-5 days a week for best results
  • Advanced: Hold on an area and perform 5 joint movements
  1. Glutes
  2. Upper Back
  3. Posterior Shoulder (Lats, Armpit)
  4. Hamstrings
  5. Calves
  6. Triceps
  7. Quads
  8. TFL (Front Pocket)
  9. Edges of IT Band (Outer Thigh)
  10. Peroneus (Outer Lower Leg)
  11. Shins
  12. Adductors (Inner Thigh)
  13. Anterior Shoulder (Pecs, Chest)
  14. Biceps
  15. Psoas (Deep Abdominal)
  16. Hands and Forearms
  17. Feet