Greg Everett’s 2-Minute Foam Rolling Routine | Learn: Your Fitness Business Resource

Greg Everett’s 2-Minute Foam Rolling Routine

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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Watch this video to discover Greg Everett’s tips for a 2-minute foam rolling routine that is the perfect warm-up for your Olympic weightlifting workout!

Here are some of Greg’s tips:

  • Use a black foam roller – A black foam roller is simple, works for a variety of body weights, and creates just the right amount of pressure.
  • Don’t do anything crazy This routine is meant to be a quick, light warm-up that will get you prepared for your workout.
  • Let your T-spine settle Start with your hands on your chest and do a few passes. You shouldn’t feel any pain. Then bring your arms over your head and, moving gradually upward, let your spine settle over the roller for 5-10 seconds.
  • Look for underarm discomfort – Lie on your side with the roller under your shoulder. This should feel a little uncomfortable, but don’t hurt yourself. Just do a few light passes.
  • Spin while rolling your glutes Cross one leg over the other and lean toward the leg that is doing the crossing. Spin while passing over the glute muscle and look for the area that is most tender.
  • Alternate between the outer and inner hamstring adductor Position yourself sideways. Do a few passes on the inner muscle staying near the pelvis. Then switch to the outside of the muscle.
  • Do a few passes on the midline of both quads Flip over and spread your legs apart as much as possible so that the pressure is applied to the VMO muscles of both legs. Then do a few passes moving from the VMO upward toward the pelvis.
  • Do a few passes on all of your quads Lie on your side with the roller under your thigh. You will probably feel the most discomfort here. Do a few passes switching from the midline to the sides and then back.

Get workout programs from Catalyst Athletics!

Don’t you wish you could learn from Greg every day? Join his Catalyst Athletics group on today and you’ll get access to all of the Catalyst online programs!

Catalyst Athletics is the world’s biggest source of Olympic weightlifting educational material and a multiple-time national medalist USA Weightlifting team.

Greg is the Head Coach of Catalyst Athletics, and he literally wrote THE book on weightlifting!

Click here to get the workout plans from Catalyst Athletics!

Video credit: Catalyst Athletics

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