Grab your foam roller and get your body ready to move.

This full-body MFR warm-up combines rolling with active movement to explore the back, glutes, calves, and other key areas while gradually transitioning into movement-based stretches.

A great way to prepare your body before strength, cardio, yoga, or your favorite workout.

Shift gears after your workout with a full-body MFR cool-down designed to help you transition from effort into recovery.

Using a combination of tools, we’ll work through areas including the lower back, hamstrings, calves, feet, shoulders, and neck while slowing the pace and giving your body time to settle.

Tools: Foam Roller, Tennis Ball & Bouncy Ball

Slow things down with a gentle MFR practice that combines foam rolling, targeted tennis-ball work, and light stretching.

We’ll use comfortable pressure, slower movement, and time to explore areas of tension while encouraging the body to soften and settle.

Perfect for a recovery day or anytime you want a gentler approach to release.

Tools: Foam Roller & Tennis Ball

Stress and tension have a way of showing up in the body. This targeted MFR class focuses on three common holding areas—the hips, shoulders, and neck—using the foam roller and tennis ball to explore pressure, movement, and release. Finish feeling less wound up and more connected to your body.

Tools: Foam Roller & Tennis Ball

Explore the outer thigh with a thoughtful approach to foam rolling.

Rather than trying to “roll out” or lengthen the IT band itself, this guide helps you use manageable pressure and positioning to work with the surrounding tissues and become more comfortable with this commonly sensitive area.

Explore the lats and the tissues along the side of the upper body using your foam roller.

You’ll learn positioning and movement options that allow you to adjust pressure while creating more ease through an area that can influence shoulder and overhead movement.

Learn how to effectively foam roll the quads with intentional positioning, pressure, and movement.

This focused guide helps you explore the front of the thighs while learning how to adjust your body and the roller to find the amount of pressure that works best for you.

Give your glutes some focused attention while learning how small changes in position can change what you feel.

This guide walks you through foam rolling the glutes with controlled movement and adjustable pressure to explore different areas of the muscle.

Integrate yoga and foam rolling to release tightness in the shins. This video is for demonstration or tutorial use only.

Focus: Posterior Chain Stretch, Shins

This demo blends yoga and myofascial release to increase range of motion and release muscular stress within the hip complex. This video is for demonstration or tutorial use only.

FOCUS: Hips, Hamstrings, Quads