EXERCISES – BLACKROLL® BOOSTER

EXERCISES WITH THE BLACKROLL® BOOSTER

The vibrating core is designed to fit in any BLACKROLL® (30cm, all densities, all surfaces) and boosts its effectiveness trough the Vibra Motion Technology. The BLACKROLL® BOOSTER has of a wide range of vibration levels and is easy to operate with only two buttons. For more information about our product please visit our onlineshop.

TRIGGERPOINTS INTENSE: THIGH WITH BOOSTER HEAD

STARTING POSITION
Start in a siting position and turn on the vibration with low intensity (1-3 lights). Hold the BOOSTER at the rear end in one hand.

EXECUTION
Place the BOOSTER HEAD on the thigh, slightly above the knee and treat tightened hotspots along the knee for 15s each. Then move towards the hip and keep staying on the hotspots. Switch sides.

FOREARM WITH THE BOOSTER

STARTING POSITION
Start in a siting position and turn on the vibration with low intensity (1-3 lights). Hold the BOOSTER at the rear end in one hand.

EXECUTION
Place the BOOSTER HEAD on the forearm, slightly below the ellbow and treat tightened hotspots along the ellbow for 15s each. Then move along the forearm towards the palm and keep staying on the hotspots. Switch sides.

OUTER THIGH WITH BOOSTER

STARTING POSITION
Screw the BOOSTER in your BLACKROLL® and turn on the vibration with the desired intensity. Adopt a side-plank position and place the BLACKROLL® with BOOSTER under the outer thigh of the lower leg. Support yourself with your hands and the upper leg in front of your body.

EXECUTION
Slowly roll back and forth by pushing your lower leg over the roller using your upper leg in front. Treat the whole outer thigh by turning your lower leg in and out and keep staying on hotspots for about 15s.

BACK WITH THE BOOSTER

STARTING POSITION
Screw the BOOSTER in your BLACKROLL® and turn on the vibration with the desired intensity. Sit on the floor and plant your feet, with your knees bent at a 90-degree angle. Place the BLACKROLL® beneath the lumbar spine, just above the waistline in the lower back and lower your upper body backwards onto the BLACKROLL®.

EXECUTION
Lace your fingers behind the head. Slowly roll back and forth between the waistline to the shoulder blades by bending and straightening your legs. Keep staying on hotspots for about 15s.

CALF WITH THE BOOSTER

STARTING POSITION
Screw the BOOSTER in your BLACKROLL® and turn on the vibration with the desired intensity. Start in a sitting position, legs extended. Bend the left leg and place right calf on the BLACKROLL®. Support yourself on your hands.

EXECUTION
Lift your buttocks off the floor and slowly roll back and forth over the calf by bending and extending the left leg. Rotate the right foot to the left and right to ensure a treatment of the whole calf muscles. Remain on hotspots, set down the buttocks and flex your foot. Release the foot again and repeat this movement for 5 times. Then switch side.

QUADS WITH THE BOOSTER

STARTING POSITION
Screw the BOOSTER in your BLACKROLL® and turn on the vibration with the desired intensity. Start in a plank position on your ellbows and place your quads on the BLACKROLL®.

EXECUTION
Slowly roll back and forth over the quads between hip and knees. Rotate the legs to the left and right to ensure a treatment of the whole quad muscles. Remain on hotspots for about 15s.