Build endurance and explosiveness with this quick, total-body workout from Mike Kadar, strength and conditioning coach for the Pittsburgh Penguins. Zip through all of them for a quick total-body workout, or just incorporate a few into your own routine.
Sit on the foam roller so that your body is perpendicular to it and cross your left leg over your right knee. You should feel the pressure deep in your left glutes. Supporting yourself with your arms, roll back and forth on the foam, trying to work the roller deeper and deeper into the muscles (warning: this will hurt!). Continue for as long as you can stand it, and then switch legs and repeat. Roll both sides, one at a time, for a total of three to five minutes.
Loop an elastic band above your knees and spread your legs so that you feel tension on the band. Step as far as you can to one side, and then bring the other leg in closer to the lead leg (but don't lose tension on the band). That's one rep. Perform two sets of 12 - 15 reps on both legs.