Posterior Chain & Core Connection Foam Rolling (5–7 Minutes)

Goal: Release the backside of the body while reinforcing core stability and control

1. Upper Hamstring / Glute Tie-In – 30 sec each

• Focus just under glutes

• Short, targeted rolls

• Control pressure with hands

2. Thoracic Spine (Upper Back) – 45 sec

• Roller across upper back

• Support head, ribs down

• Slight extensions over roller

3. Lats (Side Back) – 30 sec each

• Arm overhead

• Roll armpit → mid ribcage

• Keep core tight to avoid arching

Core Connection Focus

• Light abdominal brace throughout

• Ribs down, avoid overextension

• Controlled breathing (inhale nose, exhale slow)

Total Time: ~5–7 minutes