I'm Jennifer McCamish, and today we are going to show you how to do rollouts on a foam roller. The foam roller serves as an excellent prop to assist in self massage to help break up tight and dense muscle fibers. These techniques that we're going to show you today can assist in your warm up as well as your cool down because it aids in muscle recovery. We're going to begin with glutes. You're going to cross one ankle over sitting on the foam roller, reach back across the roller, roll up into the meaty portion of the glute, rolling around back and forth and just making sure not rolling into the joint but staying on that nice soft tissue. Our next one is going to roll through the IT band. This can become very tight on runners, giving you runner's knee so it's nice to make sure this stays nice and supple. If you find a knot, you can always roll forward and then back again and then continue back through. Our last one is quads so flipping forward here, you can play around with the direction being rotated out or medially rotated in to get different portions of the quad and it's important to keep rolling, not sitting too long on one part and just for a few minutes.