Sean Archer

Sean Archer is Director of PTC & Boxing with Gold's Gym in Lawrenceville, NJ; He is a Master Personal Trainer, PSC certified Massage Therapist, NASM and ISCA certified, a Corrective Exercise Specialist, Presenter Boxing/Certified Kickboxing and Certified 2nd degree Kung-Fu Wu-Su martial artist with over 15 years in the fitness industry.


Foam Rolling

Sean A. Archer

The foam roller is like any other tool in the gym. When used correctly it can increase recovery and decrease muscle soreness. In this article you’ll find the exercises for the muscle groups in your leg, calf, quads, hamstrings, adductors, IT band, and gluteus. To learn about the science behind the foam roller please review my previous article. You can also review these exercises on youtube. As always, whenever you’re beginning a new exercise program please consult your physician. Read More


Sean A. Archer

The foam roller is so simple and such an inexpensive piece of equipment, I’m amazed it’s not I every gym in the country. It can be used for a warm up and cool down. As a martial artist I find that my leg workouts (kicks, squats, power squats etc) and my recovery times are considerably better when I use the foam roller. Although Myofascial release is considered stretching, I would call it soft tissue manipulation similar to massage.

Before we get into the techniques we first have to understand what myofasial release is and how it works. Read More