Congrats on your new Ram Roller and thanks so much for supporting Animalhouse!
Below are our favorite exercises to do with the Ram Roller. Please make sure to start light/easy before progressing.
Please contact us if you have any questions or issues using your new products, enjoy!
Start by placing the Ram Roller directly beneath both of your calves. Place your hands straight back behind your waist and push upwards. Lift your entire body off of the ground and roll backwards and forwards. Do not roll past the back of your knees.
Start by placing the Ram Roller directly beneath both of your hamstrings. Place your hands straight back behind your waist and push upwards. Lift your entire body off of the ground and roll backwards and forwards. Do not roll past the back of your knees.
3. IT Band
Start by laying sideways directly on one of your hips. Cross one of your legs over the other. The Ram Roller should only be a few inches below your hip in the starting position. For the same side you are rolling out your leg place your arm straight out on the ground behind you. Your other hand may be placed on top of your knee for extra stabilization throughout the motion. Gently roll forwards and backwards.
Place your heel on top of your knee. With the same side your knee is bent place your arm on the ground behind you. Then place the Ram Roller directly underneath your glute. Rotate your hips slightly inwards towards the ground. This will allow you to mainly target your glute. Push back slightly from your grounded heel. Roll forwards and backwards over the area in your glute that is feeling sore
Start by laying flat down on your stomach. Pull one of your knees up into a 90 degree position. On the other leg place the Ram Roller underneath your quad just below your hip. Put both of your arms directly out in front of your body. Depending on how much pressure you want to apply to your quad either rest your elbows or palms flat against the ground. Slowly roll your entire body forwards and backwards. The Ram Roller should not pass your knee or your hip throughout the entire range of motion.
Rest one of your hips down on the ground. Pull your outside leg upwards until your foot rests flat on the ground. Start by placing the Ram Roller somewhere above your hip and below your armpit. Slightly adjust position until the pressure is just right for you. Position your arm just above the Ram Roller as shown above.
Depending on how sore your muscles are, either rest your entire forearm across the ground or only rest your palm. This will allow you to change the pressure of the area in your lat you are trying to target. Slowly roll against the Ram Roller allowing your foot to slide across the ground.
PRO TIP: If needed, rest your other hand directly on top of your knee for extra support throughout the motion.
7. Hamstring Curls
START WITH A LIGHT WEIGHT! This MonkeyFeet-Ram Roller exercise is a bit more advanced. Place the desired Buffalo Band into the MonkeyFeet claw.
PRO TIP: Make sure the band is across the two outer MonkeyFeet claws before laying down on your stomach.
Place the Ram Roller on the ground just above your knee. Slightly adjust the position here until you feel comfortable. While keeping your hips flat begin to pull your heel up towards the back of your head. Pull until you your MonkeyFeet foot has reached about 90 degrees.
When first starting out you may be unable to get your foot all the way to the 90 degree position. This is completely normal and will get easier as you begin to strengthen your hamstrings in this position.