The following 16 SMR exercises are to be done in compliment with the 3 primary SMR exercises.
 The Secondary Exercises
Take 2-5 minutes for each SMR exercise per side of your body. This will provide enough time under tension for your muscles to relax and you can make quicker progress toward full range pain-free movement.
You may need additional SMR work in a particular area, and we have 41 additional exercises to address every skeletal muscle in your body that influences movement.
Click here to see the rest of the SMR exercises
Click here to see all three SMR Categories.
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Section 1. Lower Leg & Foot
The following 2 SMR exercises are available at no cost to you as part of our FREE Weekend Warrior Membership. There are 12 more exercises for the calves & feet accessible with your paid membership. Click here to see the rest of the SMR exercises
Soleus Rock & Roll
Foot Roll
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Section 2. Thighs
The SMR exercise below and the 2 primary thigh exercises are available at no cost to you as part of our FREE Weekend Warrior Membership. There are 7 more exercises for the thighs accessible with your paid membership. Click here to see the rest of the SMR exercises
Outer Quad Roll
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Section 3. Hips & Lower Back
The 5 SMR exercises below are available at no cost to you as part of our FREE Weekend Warrior Membership. The remaining 8 exercises are available with your paid membership. Click here to see the rest of the SMR exercises
Piriformis Press
Side Hip Roll Over & Press
Core Press
QL Rotate & Press
Mid-Back Rock & Roll
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Section 4. Chest, Shoulder, Upper Back & Neck
The 4 SMR exercises below plus the primary exercise for the back & sides are available at no cost to you as part of our FREE Weekend Warrior Membership. The remaining 9 exercises are available with your paid membership. Click here to see the rest of the SMR exercises
Pecs Knead
SMR Butterfly
Rotator Cuff Rotations & Shrugs
Neck Nods
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Chapter 5. Arms, Elbows & Wrists
The 4 SMR exercises below are available at no cost to you as part of our FREE Weekend Warrior Membership. The remaining 5 exercises are available with your paid membership. Click here to see the rest of the SMR exercises
Triceps Head Grab
Biceps Rock & Press
Extensors Roll
Flexors Roll
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| **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.** |
Phil, thank you for your interest in our videos. The PDF downloads for the Primary & Secondary SMR exercises are freely accessible with your Weekend Warrior membership. The videos for the Secondary & Extended SMR exercises are considerably larger than the PDFs, so we need to cover our server & bandwidth costs by charging an average of $1.50 to $2.50 per month with the Athlete & Fire Breather memberships. You can find numerous YouTube videos from us by searching our library after watching any of the free Primary videos. Please contact me at fitcajun@networkfitness.com if you have any trouble accessing any of our content. We want to provide the best possible service at a fair price, and your feedback is important to me personally and all of us here at Network Fitness.
Some of these videos (i.e. SMR Butterfly, Rotator Cuff Rotations and Shrugs) claim to be available free to Weekend Warrior members, but when I click on them I can only get PDF documents. It then says the videos require “Athlete” level membership. Can this please be fixed so that I get access to all area that my Weekend Warrior membership entitles me to view?