Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with legs extended. Place a foam roller under your calves, above the ankles. Lift hips, supporting with hands. Slowly roll from ankles to just below the knees. Pause on tight spots. Roll for 1-2 minutes.
Engage your core for balance. Adjust pressure by shifting weight or using one leg. Breathe deeply and relax. Cross legs to increase intensity. Move slowly and deliberately.
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