<p><strong>3. Kotrljanje glutena: </strong>Uđite na vrh svog valjka od pjene, pređite desnu nogu na vrhu lijeva u oblik slike-četiri i razvaljajte to područje kuka naprijed-nazad. LOVER na tijesnim mjestima, a zatim prebacite strane.</p> <p><strong>4. IT Band Rolling: </strong>Pređite stražnju nogu prema prednjoj strani radi stabilnosti i kotrljajte se gore -dolje uz bok nogu. Spustite se do tik iznad koljena i budite sigurni da ćete prodati kroz ovo. Prebacite strane.</p> <p><strong>5. Quad valjanje: </strong>Lezite licem prema dolje sa svojim pjenastim valjkom ispod četverokutnih, s drugom nogom prema strani. Počnite neposredno iznad kapice koljena i krenite prema gore i dolje s valjkom. 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