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BLACKROLL® TWIN Exercises

Discover all exercises with the BLACKROLL® TWIN.

BLACKROLL® TWIN Exercises

Discover all exercises with the BLACKROLL® TWIN.

Outer Thigh Activation

Place your outer thigh on the TWIN. Place the other leg in front of your body. Support yourself on your hands. Raise the buttocks. Quickly roll out your thigh.

Turn to either side as you roll out to work more of your thigh.

Product

Twin

Seconds per side

Body part

Thigh

Training Goals

Activation

Quads Activation

Start in plank position. Place the TWIN above the knee. Quickly roll out your thigh.

Rotate your leg in both directions to work multiple muscle parts.

Product

Twin

Seconds per side

Body part

Thigh

Training Goals

Activation

Upper Back Activation

Place the TWIN under your thoracic spine. Straighten your legs. Clasp your hands behind your head. Roll quickly in the upper part of your back.

Product

Twin

Sets / Seconds

1 / 30

Body part

Upper Back

Training Goals

Activation

Chest Stretch

Come into a four-footed stance. Place the TWIN beside you. Place your forearm on it. Bring your chest towards the floor. Hold the position.

Make sure you keep the arm extended.

Product

Twin

Sets / Seconds

1 / 60

Body part

Chest

Training Goals

Recovery, Mobility

Chest Stretch

Come into a four-footed stance. Place the TWIN beside you. Place your forearm on it. Bring your chest towards the floor. Hold the position.

Make sure you keep the arm extended.

Product

Twin

Sets / Seconds

1 / 60

Body part

Chest

Training Goals

Recovery, Mobility

Hip Flexor Massage

Start in plank position. Place the TWIN below the pelvic bone. Angle the other leg. Roll back and forth a few centimetres to massage your hip flexor.

Product

Twin

Seconds per side

Body part

Hips

Training Goals

Recovery, Mobility

Outer Thigh Massage

Place your outer thigh on the TWIN. Place the other leg in front of your body. Support yourself on your hands. Raise the buttocks. Slowly roll out your thigh.

Turn to either side as you roll out to work more of your thigh.

Product

Twin

Seconds per side

Body part

Thigh

Training Goals

Recovery, Mobility

Quads Massage

Start in plank position. Place the TWIN above the knee. Slowly roll out your thigh.

Rotate your leg in both directions to work multiple muscle parts.

Product

Twin

Seconds per side

Body part

Thigh

Training Goals

Recovery, Mobility

Upper Back Activation

Place the TWIN under your thoracic spine. Straighten your legs. Clasp your hands behind your head. Roll quickly in the upper part of your back.

Product

Twin

Sets / Seconds

1 / 30

Body part

Upper Back

Training Goals

Activation

Lower Back Massage

Place the TWIN under your lower back. Stand up with your legs. Support yourself on your forearms. Slowly roll out your lower back.

Product

Twin

Sets / Seconds

1 / 60

Body part

Lower back

Training Goals

Recovery, Mobility

Upper Arm Massage

Position the TWIN against the wall in standing position. Lean against it with your upper arm. Slowly roll out your upper arm by bending and extending your knees.

Product

Twin

Seconds per side

Body part

Upper arm

Training Goals

Recovery, Mobility

Lower Leg Massage

Place your outer lower leg on the TWIN. Place the other leg in front of your body. Support yourself on your hands. Raise the buttocks. Slowly roll out your lower leg.

Turn to either side as you roll out to work more of your lower leg.

Product

Twin

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility

Shin Massage

Come into a quadruped position. Place one shin in the notch of the TWIN. Roll out the front of your lower legs.

Product

Twin

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg in the notch of the TWIN. Lift your buttocks off the floor. Roll out your calf quickly.

While rolling out, rotate your foot in both directions to work more of the muscles. If you want to intensify the exercise, place the free leg on the lower leg of the other leg.

Product

Twin

Seconds per side

Body part

Lower legs

Training Goals

Activation

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg in the notch of the TWIN. Lift your buttocks off the floor. Slowly roll out your calf.

While rolling out, slowly rotate your foot in both directions to work more of the muscles. If you want to intensify the exercise, place the free leg on the lower leg of the other leg.

Product

Twin

Seconds per side

Body part

Lower legs

Training Goals

Recovery, Mobility