# Guided Routines & Flexibility Meter | 321 STRONG > 5 free tools: guided foam rolling, warm-up and rest-day sessions, and a flexibility meter that tracks your range over time. **URL:** https://321strong.com/tools/routines --- 🏋️ Routines · Tracking · Personalized Flow # Your Body's Operating System Guided sessions that turn the areas you pick and the time you have into a timed routine, plus a meter that measures your range before and after. 5 Builders 100 % Free 10 Min Avg ![Body-Area Session Player illustration](/images/tools/body-area-session-player-hero.webp) ⏱ 5-15 min routines ## Body-Area Session Player Tap where it is tight. Press start. Follow along. Pick areas on the body map, a goal, the time you have and the tools you own. The player builds a session from our roll and stretch videos, counts down each side and calls out each move and the switch between sides, so the minutes add up to exactly what you chose. What you'd use this for - After a workout - Desk stiffness breaks - Rest-day mobility [Open Body-Area Session Player](/tools/body-area-session-player) ![Foam Rolling Routine Builder illustration](/images/tools/foam-rolling-routine-builder-hero.webp) ⏱ 5-15 min routines ## Foam Rolling Routine Builder Stop guessing. Build a routine that actually fits your body. Generic YouTube routines waste your time on muscles that aren't the problem. Tap your tight spots, say how much rolling you have done and pick 5, 10 or 15 minutes, then follow a timed session of rolling moves for those areas, with a pressure guide for your experience and each move called out as it starts. What you'd use this for - Post-workout targeted recovery - Morning stiffness reset - Rolling the same tight spots every day [Open Foam Rolling Routine Builder](/tools/foam-rolling-routine-builder) ![Warm-Up Routine Generator illustration](/images/tools/warmup-routine-generator-hero.webp) ⏱ 5-15 min routines ## Warm-Up Routine Generator A guided rolling warm-up in the time you actually have. Tap the areas you want ready for training, pick 5, 10 or 15 minutes, and follow a timed session of rolling videos, with short passes at moderate pressure and each move called out as it starts. What you'd use this for - 5-minute pre-training ritual - Before a run or a lift - Loosening up after a commute [Open Warm-Up Routine Generator](/tools/warmup-routine-generator) ![Active Recovery Planner illustration](/images/tools/active-recovery-planner-hero.webp) ⏱ 5-15 min routines ## Active Recovery Planner Plan rest days that leave you looser, not stiffer. Lying on the couch all day often leaves you stiffer. Pick what you trained yesterday and the areas it worked are chosen for you; pick 5, 10 or 15 minutes and follow slow rolling and stretching holds, then finish with an easy walk or ride. What you'd use this for - Mid-week deload days - Post-long-run recovery - Keeping mobility between hard sessions [Open Active Recovery Planner](/tools/active-recovery-planner) ![Before/After Flexibility Meter illustration](/images/tools/flexibility-meter-hero.webp) ⏱ 8 min tracking ## Before/After Flexibility Meter Your phone measures the angle. You see the change in degrees. Hold the phone against your shin or forearm and move to your end range. It reads the angle on six tests, plays a short guided session for that area, then measures again so you see your own before and after. Every run is saved on your device, so you can follow each side over weeks. What you'd use this for - Hamstring, hip, hip flexor, ankle or shoulder range - Checking one side against the other - Following your range over weeks [Open Before/After Flexibility Meter](/tools/flexibility-meter) ## Routines Need the Right Roller These builders are written around the 321 STRONG Premium Massage Roller and its 3-zone textured surface. [Shop 321 STRONG on Amazon →](https://www.amazon.com/stores/321STRONG/page/681FF881-CA4D-4103-A748-B15E4F900A6B?maas=maas_adg_F4D5512AD692C30138B6764655B5DC4E_afap_abs&ref_=aa_maas&tag=maas&321src=tools-cta)