{"id":8256,"date":"2021-11-24T18:55:32","date_gmt":"2021-11-24T18:55:32","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8256"},"modified":"2021-12-10T21:22:30","modified_gmt":"2021-12-10T21:22:30","slug":"5-very-humbling-exercises-that-use-a-foam-roller","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/","title":{"rendered":"5 VERY Humbling Exercises That Use A Foam Roller"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I am sharing 5 VERY humbling exercises that use little more than a foam roller (several also use a band). While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Roller Knee Tucks + Band Resistance<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band resisted knee tucks on the roller\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Kgw7yFU_9U8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Attach a band around a secure surface, and loop the band around your ankles. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Put your shins on a foam roller. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning or screwing them to the floor.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform a knee tuck and bring your knees in towards your body. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control, then slowly extend your knees and roll the roller backwards. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not mindlessly hang out. Press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage).\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine) and squeeze your glutes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Roller Bird Dog Bear Crawl Combo<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Roller Bird Dog Bear Crawl Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hGDBSxChtnw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your shin on a foam roller. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning them to the floor.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><li>Brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now simultaneously extend your arm, and extend the opposite leg\/roll the roller backwards. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control, then return to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the moving side, generate tension in your upper body (notice my fist). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine) and squeeze your glutes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Roller Walks\u2063\u2063\u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is SO much tougher than it looks, strengthens the glutes and hamstrings, and improves lumbo-pelvic stability.\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Roller Walks\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9T4RyC3RoyQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>As this exercise is incredibly difficult (particularly in terms of anti-rotation), you may keep your upper arms on the floor. Aim to use as little support from your upper body as possible.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Lie on the floor, and place your feet on a roller. \u2063\u2063 Your head, torso, and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In the starting position, your knees should be bent to roughly 90 degrees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight(ish) line from your shoulders to knees.\u2063\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your torso and hips as still as possible, walk the roller forward with your feet. Use small and controlled \u2018\u2019walks.\u2019\u2019 \u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and walk your feet back to the starting position.\u2063\u2063 \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to excessively drop. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef;font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Plank + Single Arm Scapula Protractions\/Retractions<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and wrist stability.\u2063\u2063 \u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Scapula Protractions On Roller\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tM3DIZZFT8c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your hands and feet. \u2063\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place one hand so it is on top of a foam roller.\u2063\u2063 \u2063 Your shoulder, elbow and wrist should be in a stacked position.\u2063 \u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your weight should be evenly distributed throughout your full hand and fingers. Spread your fingers and pretend you are suctioning them to the roller. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the starting\/top position, press your body away from the roller and towards the ceiling, and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.\u2063 \u2063\u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now, without bending your elbow or reaching down with the non-working arm, think about moving your shoulder blade in towards your spine (retract), lower your body towards the floor, and touch your hand on the non-working side to the floor. Do not just drop down.\u2063 \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you reach the bottom position, press your body away from the roller, protract your shoulder blade and return to the top position.\u2063 \u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063You may either lightly touch your fingertips on the non-working side to the floor and use minimal assistance, or you may touch your full hand to the floor and use more assistance. \u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your body should remain in a plank position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Band Resisted Roller Hamstring Curls <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Roller Hamstring Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UZ3EiniH_5Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><em><strong> \u2063\u2063 <\/strong><\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Attach a band around a secure surface, and loop the band around your ankles. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor, and place your feet on a roller. \u2063\u2063Your head, torso, and hips should be in a stacked position. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>You may keep your arms on the floor. Aim to use as little support from your arms as possible.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the starting position, your knees should be bent to roughly 90 degrees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Extend your hips by pressing through the back of your feeet and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the top position, your body should form a straight(ish) line from your shoulders to knees.\u2063\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your torso and hips as still as possible, extend your knees and roll the roller forward. \u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and \u2018\u2019curl\u2019\u2019 the roller back to the starting position.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse. \u2063\u2063\u2063\u2063<\/li><li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I am sharing 5 VERY humbling exercises that use little more than a foam roller (several also use a band). While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck. #1) Roller Knee Tucks + Band Resistance This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. \u2063\u2063\u2063\u2063 Coaching Tips: Attach a band around a secure surface, and loop the band around your ankles. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063\u2063 Put your shins on a foam roller. \u2063\u2063\u2063\u2063 Get into a plank position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning or screwing them to the floor.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063 Now perform a knee tuck and bring your knees in towards your body. Gain a moment of control, then slowly extend your knees and roll the roller backwards. Do not mindlessly hang out. Press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage).\u2063\u2063\u2063\u2063\u2063\u2063\u2063 Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine) and squeeze your glutes. In terms of breathing, do what works and feels best for you. #2) Roller Bird Dog Bear Crawl Combo This exercise improves lumbo-pelvic stability, and shoulder and scapular stability. \u2063\u2063\u2063\u2063 Coaching tips: Place your shin on a foam roller. \u2063\u2063\u2063\u2063 Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Your shoulders should be above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning them to the floor.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes.\u2063 \u2063\u2063\u2063\u2063 Now simultaneously extend your arm, and extend the opposite leg\/roll the roller backwards. Gain a moment of control, then return to the starting position. On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).\u2063\u2063\u2063\u2063\u2063\u2063\u2063 On the moving side, generate tension in your upper body (notice my fist). Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine) and squeeze your glutes. In terms of breathing, do what works and feels best for you. #3) Roller Walks\u2063\u2063\u2063 This exercise, which is SO much tougher than it looks, strengthens the glutes and hamstrings, and improves lumbo-pelvic stability.\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 Coaching Tips: \u2063 As this exercise is incredibly difficult (particularly in terms of anti-rotation), you may keep your upper arms on the floor. Aim to use as little support from your upper body as possible.\u2063 \u2063\u2063\u2063 \u2063Lie on the floor, and place your feet on a roller. \u2063\u2063 Your head, torso, and hips should be in a stacked position. \u2063In the starting position, your knees should be bent to roughly 90 degrees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. \u2063\u2063\u2063 \u2063\u2063\u2063 In the top position, your body should form a straight(ish) line from your shoulders to knees.\u2063\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 While keeping your torso and hips as still as possible, walk the roller forward with your feet. Use small and controlled \u2018\u2019walks.\u2019\u2019 \u2063\u2063 \u2063\u2063 \u2063 Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and walk your feet back to the starting position.\u2063\u2063 \u2063\u2063 \u2063 Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, your head, torso and hips should remain in a stacked position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to excessively drop. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE #4) Plank + Single Arm Scapula Protractions\/Retractions This exercise improves shoulder and scapular controlled mobility, lumbo-pelvic stability, and wrist stability.\u2063\u2063 \u2063 Coaching Tips: \u2063 Get into a plank position from your hands and feet. \u2063\u2063 \u2063 \u2063 Place one hand so it is on top of a foam roller.\u2063\u2063 \u2063 Your shoulder, elbow and wrist should be in a stacked position.\u2063 \u2063\u2063 \u2063 Your weight should be evenly distributed throughout your full hand and fingers. Spread your fingers and pretend you are suctioning them to the roller. \u2063 \u2063 In the starting\/top position, press your body away from the roller and towards the ceiling, and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.\u2063 \u2063\u2063 \u2063 \u2063 Now, without bending your elbow or reaching down with the non-working arm, think about moving your shoulder blade in towards your spine (retract), lower your body towards the floor, and touch your hand on the non-working side to the floor. Do not just drop down.\u2063 \u2063 \u2063 Once you reach the bottom position, press your body away from the roller, protract your shoulder blade and return to the top position.\u2063 \u2063\u2063 \u2063 \u2063You may either lightly touch your fingertips on the non-working side to the floor and use minimal assistance, or you may touch your full hand to the floor and use more assistance. \u2063 \u2063\u2063 Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, your body should remain in a plank position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063 #5) Band Resisted Roller Hamstring Curls This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability.\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 Coaching Tips: \u2063\u2063 Attach a band around a secure surface, and loop the band around your ankles. There should be resistance in the band for 100% of the exercise. \u2063\u2063\u2063\u2063 Lie on the floor, and place your feet on a roller. \u2063\u2063Your head, torso, and hips should be in a stacked position. \u2063\u2063 You may keep your arms on the floor. Aim to use as little support from your arms as possible.\u2063\u2063 \u2063\u2063 In the starting position, your knees should be bent to roughly 90 degrees.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Extend your hips by pressing through the back of your feeet and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.\u2063\u2063 \u2063\u2063 In the top position, your body should form a straight(ish) line from your shoulders to knees.\u2063\u2063 Maintain this position for the duration of the exercise.\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 While keeping your torso and hips as still as possible, extend your knees and roll the roller forward. \u2063\u2063 \u2063\u2063\u2063 Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and \u2018\u2019curl\u2019\u2019 the roller back to the starting position.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Do a proper \u2018\u2019reset\u2019\u2019 every time you return to the starting position. Many people skip this key step.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, your head, torso and hips should remain in a stacked position.\u2063 \u2063\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse. \u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063<\/p>\n","protected":false},"author":1,"featured_media":8266,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,34,33,851,26,592,626,23],"tags":[182,802,840,425,1330,1329,878,875,500,811,286,285,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1276,1036,1026,1025,943,939,940,946,942,944,949,950,953,945,941,958,960,891,957,959,890,956,955,882,886,1117,1116,1114,1119,1111,1115,1113,1118,1275,1274,1272,1273,1035,1034,1032,1033,1024,1023,1021,1022,175,176,859,183,874,881,271,860,173,880,872,883,516,237,884,876,1440,295,1442,1441,938,948,300,360,77,363,141,361,947,951,491,426,434,952,479,667,1443,272,635,961,954,290,879,967,970,97,622,96,1112,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,1020,317,470,331,298,467,1037,845,1019,816,793,747,437,1110,682,671,670,873,818],"class_list":["post-8256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-glute-exercises","category-hamstring-exercises","category-home-workouts","category-lower-body-exercises","category-minimal-equipment","category-mobility","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-bird-dog","tag-advanced-bird-dogs","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-bear-crawl","tag-bear-crawls","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-bird-dog","tag-bird-dogs","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-foam-roller","tag-foam-roller-exercises","tag-foam-roller-workout","tag-foam-rolling","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-curls","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-prehab","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-home-workout","tag-home-workouts","tag-knee-tucks","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-oblique-exercises","tag-oblique-workouts","tag-plank-exercise","tag-plank-workouts","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-warm-up","tag-shoulder-workout","tag-shoulder-workouts","tag-slider-workout","tag-slider-workouts","tag-sports-training","tag-stability-training","tag-towel-workout","tag-towel-workouts","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 VERY Humbling Exercises That Use A Foam Roller - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 VERY Humbling Exercises That Use A Foam Roller - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-24T18:55:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-10T21:22:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"469\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 VERY Humbling Exercises That Use A Foam Roller\",\"datePublished\":\"2021-11-24T18:55:32+00:00\",\"dateModified\":\"2021-12-10T21:22:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/\"},\"wordCount\":1555,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/IMG_4503.jpeg?fit=750%2C469&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"advanced bird dog\",\"advanced bird dogs\",\"anti-rotation\",\"anti-rotational exercises\",\"athlete training\",\"athletic training\",\"bear crawl\",\"bear crawls\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"best core exercise for athletes\",\"best core exercise for pull-ups\",\"best core exercise for push-ups\",\"best core exercise for runners\",\"Best core exercises\",\"best core exercises for athletes\",\"best core exercises for pull-ups\",\"best core exercises for push-ups\",\"best core exercises for runners\",\"best core workout\",\"best core workout for athletes\",\"best core workout for pull-ups\",\"best core workout for push-ups\",\"best core workout for runners\",\"Best core workouts\",\"best core workouts for athletes\",\"best core workouts for pull-ups\",\"best core workouts for push-ups\",\"best core workouts for runners\",\"Best exercise for Rotator cuff stability\",\"Best exercise for scapula stability\",\"Best exercise for shoulder mobility\",\"Best exercise for shoulder stability\",\"best hamstring building exercise\",\"best hamstring building exercises\",\"best hamstring building workout\",\"best hamstring building workouts\",\"best hamstring exercise\",\"best hamstring exercises\",\"best hamstring strengthening exercise\",\"best hamstring strengthening exercise for athletes\",\"best hamstring strengthening exercise for runners\",\"best hamstring workout\",\"best hamstring workouts\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"Best oblique exercises\",\"Best oblique workout\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"Best Rotator cuff exercise\",\"Best Rotator cuff exercises\",\"Best Rotator cuff workout\",\"Best Rotator cuff workouts\",\"Best Scapula exercise\",\"Best Scapula exercises\",\"Best Scapula workout\",\"Best Scapula workouts\",\"Best shoulder exercise\",\"Best shoulder exercises\",\"Best shoulder workout\",\"Best shoulder workouts\",\"bird dog\",\"bird dogs\",\"core exercise\",\"core exercises\",\"core exercises for athletes\",\"core exercises for runners\",\"core stability\",\"core strength\",\"core training\",\"core training for athletes\",\"core training for runners\",\"\u2063\u2063core warm-up\",\"core workout\",\"core workouts\",\"core workouts for athletes\",\"core workouts for runners\",\"foam roller\",\"foam roller exercises\",\"foam roller workout\",\"foam rolling\",\"hamstring building\",\"hamstring curl\",\"hamstring curls\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring prehab\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for athletes\",\"hamstring training for runners\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for runners\",\"home workout\",\"home workouts\",\"knee tucks\",\"meghan callaway core\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"oblique exercises\",\"oblique workouts\",\"Plank exercise\",\"plank workouts\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"rotator cuff\",\"Rotator cuff exercise\",\"Rotator cuff exercises\",\"Rotator cuff training\",\"Rotator cuff workout\",\"Rotator cuff workouts\",\"running training\",\"running workout\",\"Scapula\",\"Scapula exercise\",\"Scapula exercises\",\"scapula stability\",\"Scapula training\",\"Scapula workout\",\"Scapula workouts\",\"Shoulder exercise\",\"shoulder exercises\",\"shoulder mobility\",\"shoulder prehab\",\"shoulder stability\",\"shoulder training\",\"Shoulder warm-up\",\"shoulder workout\",\"Shoulder workouts\",\"slider workout\",\"slider workouts\",\"sports training\",\"stability training\",\"towel workout\",\"towel workouts\",\"train at home\",\"train from home\",\"Ultimate lower body and core\",\"ultimate lower body and core program\"],\"articleSection\":[\"Band Exercises\",\"Core Exercises\",\"Filler Exercises\",\"Glute Exercises\",\"Hamstring Exercises\",\"Home Workouts\",\"Lower Body Exercises\",\"Minimal Equipment\",\"Mobility\",\"Shoulder Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/\",\"name\":\"5 VERY Humbling Exercises That Use A Foam Roller - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/IMG_4503.jpeg?fit=750%2C469&ssl=1\",\"datePublished\":\"2021-11-24T18:55:32+00:00\",\"dateModified\":\"2021-12-10T21:22:30+00:00\",\"description\":\"While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/IMG_4503.jpeg?fit=750%2C469&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/IMG_4503.jpeg?fit=750%2C469&ssl=1\",\"width\":750,\"height\":469},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-very-humbling-exercises-that-use-a-foam-roller\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 VERY Humbling Exercises That Use A Foam Roller\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 VERY Humbling Exercises That Use A Foam Roller - Meghan Callaway","description":"While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/","og_locale":"en_US","og_type":"article","og_title":"5 VERY Humbling Exercises That Use A Foam Roller - Meghan Callaway","og_description":"While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2021-11-24T18:55:32+00:00","article_modified_time":"2021-12-10T21:22:30+00:00","og_image":[{"width":750,"height":469,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 VERY Humbling Exercises That Use A Foam Roller","datePublished":"2021-11-24T18:55:32+00:00","dateModified":"2021-12-10T21:22:30+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/"},"wordCount":1555,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg?fit=750%2C469&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","advanced bird dog","advanced bird dogs","anti-rotation","anti-rotational exercises","athlete training","athletic training","bear crawl","bear crawls","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","best core exercise for athletes","best core exercise for pull-ups","best core exercise for push-ups","best core exercise for runners","Best core exercises","best core exercises for athletes","best core exercises for pull-ups","best core exercises for push-ups","best core exercises for runners","best core workout","best core workout for athletes","best core workout for pull-ups","best core workout for push-ups","best core workout for runners","Best core workouts","best core workouts for athletes","best core workouts for pull-ups","best core workouts for push-ups","best core workouts for runners","Best exercise for Rotator cuff stability","Best exercise for scapula stability","Best exercise for shoulder mobility","Best exercise for shoulder stability","best hamstring building exercise","best hamstring building exercises","best hamstring building workout","best hamstring building workouts","best hamstring exercise","best hamstring exercises","best hamstring strengthening exercise","best hamstring strengthening exercise for athletes","best hamstring strengthening exercise for runners","best hamstring workout","best hamstring workouts","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","Best oblique exercises","Best oblique workout","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","Best Rotator cuff exercise","Best Rotator cuff exercises","Best Rotator cuff workout","Best Rotator cuff workouts","Best Scapula exercise","Best Scapula exercises","Best Scapula workout","Best Scapula workouts","Best shoulder exercise","Best shoulder exercises","Best shoulder workout","Best shoulder workouts","bird dog","bird dogs","core exercise","core exercises","core exercises for athletes","core exercises for runners","core stability","core strength","core training","core training for athletes","core training for runners","\u2063\u2063core warm-up","core workout","core workouts","core workouts for athletes","core workouts for runners","foam roller","foam roller exercises","foam roller workout","foam rolling","hamstring building","hamstring curl","hamstring curls","hamstring exercise","hamstring exercises","hamstring prehab","hamstring strengthening","hamstring training","hamstring training for athletes","hamstring training for runners","hamstring workout","hamstring workouts","hamstring workouts for athletes","hamstring workouts for runners","home workout","home workouts","knee tucks","meghan callaway core","minimal equipment","minimal equipment exercise","minimal equipment workout","oblique exercises","oblique workouts","Plank exercise","plank workouts","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","rotator cuff","Rotator cuff exercise","Rotator cuff exercises","Rotator cuff training","Rotator cuff workout","Rotator cuff workouts","running training","running workout","Scapula","Scapula exercise","Scapula exercises","scapula stability","Scapula training","Scapula workout","Scapula workouts","Shoulder exercise","shoulder exercises","shoulder mobility","shoulder prehab","shoulder stability","shoulder training","Shoulder warm-up","shoulder workout","Shoulder workouts","slider workout","slider workouts","sports training","stability training","towel workout","towel workouts","train at home","train from home","Ultimate lower body and core","ultimate lower body and core program"],"articleSection":["Band Exercises","Core Exercises","Filler Exercises","Glute Exercises","Hamstring Exercises","Home Workouts","Lower Body Exercises","Minimal Equipment","Mobility","Shoulder Health"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/","name":"5 VERY Humbling Exercises That Use A Foam Roller - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg?fit=750%2C469&ssl=1","datePublished":"2021-11-24T18:55:32+00:00","dateModified":"2021-12-10T21:22:30+00:00","description":"While these exercises require minimal equipment, they are challenging and effective. Whether you are at the gym, home, or in a hotel, these exercises will give you a huge bang for your buck.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg?fit=750%2C469&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg?fit=750%2C469&ssl=1","width":750,"height":469},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-very-humbling-exercises-that-use-a-foam-roller\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 VERY Humbling Exercises That Use A Foam Roller"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4503.jpeg?fit=750%2C469&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8256","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=8256"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8256\/revisions"}],"predecessor-version":[{"id":8269,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8256\/revisions\/8269"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/8266"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=8256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=8256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=8256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}