Calf muscles |
rolling both sides simultaneously back and forth (bilateral) |
3 sets of 50 s |

Quadriceps |
rolling both sides simultaneously back and forth (bilateral) |
3 x 50 s |

Hamstrings |
rolling both sides simultaneously back and forth (bilateral) |
3 x 50 s |

IT-band |
rolling left side (L), right side (R) separately (unilateral |
3 x 30 s L, R |

Glutes |
rolling left glute (L), right glute (R) separately (unilateral) |
3 x 30 s L, R |

**Week 5-8** |
**15 min./session; 30 min./week** |

Calf muscles |
rolling left calf (L), right calf (R) separately (unilateral) |
3 sets of 30 s L, R |

Quadriceps |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |

Hamstrings |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |

IT-band |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |

Glutes |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |