Voodoo Floss Lower Body Routine

Voodoo Floss Demonstration Video:



Voodoo floss is one of the fast acting and affordable recovery tools on the market. A band that resembles a bike tube, it is impressive how effective of a recovery these floss wraps are. Athletes, coaches, physical therapists, and chiropractors have seen dramatic results from the bands. The compression of the band works the sliding surfaces of the body while stimulating the muscles. Sliding surfaces include but are not limited to the tissues under the skin and the tissues that overlap the muscles.

It is usually worn for 30 second to 60 seconds per targeted area. However, it can be worn longer until skin discoloration or numbness occurs. When removed there will be a surge of blood flow to the targeted area. This explosive blood flow increases range of motion and instantly relieves pain. Don’t be alarmed when lines are present in the skin, which indicates hydration and overall tissue health.

Read More Transverse and Rotational Core Exercises

The Maddox Method program incorporates Voodoo flossing at least once a week. This routine is what I used when I won the CrossFit Games Masters in 2018. This video only covers the lower body. Areas of the upper body that can be wrapped include the torso, wrists, forearms, biceps, and shoulders.

The lower body routine takes about 10 minutes:


  • 10 ankle circles each way
  • 10 heel raises
  • 5 to 10 squats

Below/Above Knee:

  • 5 to 10 squatting
  • 5 to 10 rocking back and forth
  • 5 to 10 squats

Mid Thigh:

  • 5 to 10 squats
  • 10 flexion and extension of the knee
  • 10 light and easy legs swings
  • Lunges or movement specific to workout (as needed)

High Thigh/Hip:

  • 5 to 10 squats
  • 5 to 10 knee/leg drops in a squat
  • 10 hip circles each way
  • 10 forward leg swings/kicks
  • 10 lateral leg kicks

If you want a structured and comprehensive program, take a look at the various Maddox Method programs.

Read More X-Body Shape Tone and Firm Arm Workout 

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