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Foam Rolling Will Transform Your Warmups

 Roll With It
Research shows that foam rolling can improve range of motion during a workout as well as reduce soreness afterward. It's a quick and easy way to minimize adhesions and knots in soft tissue, so your muscles and joints can move freely.
Do It: 
Total-Body Foam Roll
Starting with your calves, use a foam roller or lacrosse ball on all your major muscle groups—hamstrings, glutes, quads, IT bands, and shoulders—spending more time on sore or tight areas.

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