Push-up With Arm Lift
Works biceps, triceps, chest, shoulders, abdominals
Lower into a push-up with your left palm on the ground and your right palm on a foam roller. Push up and lift the roller until it's parallel to your chest. Do three sets of eight to 12 reps with each arm.
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Works quadriceps, glutes, abdominals
Stand with a foam roller between your midback and a wall and your feet shoulder width apart. Slowly squat down toward the floor until the foam roller reaches your shoulder blades. Stand and repeat eight to 12 times for three sets.