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Fitness Planner
  1. Example Plan 3
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Buttock Self Massage

Sit on the roller, keep the leg straight and roll back and forth on the foam roller over the buttock muscles. Rotate the hips to massage all parts of the buttocks. If a tight area is identified, pause and maintain pressure for a short period of time. Control the speed and pressure. Use a 2-2-2 tempo. 10 reps