The set includes a major role, a minor role, two ball in different sizes, a training DVD and two posters with exercise descriptions. The exercise descriptions refer to the normal Blackroll.
The DVD I have not yet looked at, because the exercise descriptions were adequate on the posters for me. The exercises are all relatively simple. You put in a certain position on a roll and then rolls on the role. Up and down or from left to right.
So it runs with the balls or the small Blackroll. With the smaller parts can be solved targeted stubborn tensions. Therefore one must however be aware of where to find the tensions.
Most often I use the normal Blackroll and the big ball. I find the smaller role rather impractical.
I initially had doubts whether the Blackroll Orange is the right Blackroll for me, because she is relatively hard. There are two other Blackroll Orange rolls. The ranking is as follows:
Black Roll-orange MED: soft
Black Roll-orange STANDARD: Medium
Black Roll-orange PRO version: hard
Meanwhile, I find the right hardness. You get used to it quickly. I wanted to not buy softer because I had a fear that I one of the softer roles would eventually become too soft and I also had to buy an additional role. So I bought the same the hardest and have not yet repented.
The exercises can - especially in the beginning - to be painful. I call it but "positive" pain, as this releases tension. To take away the pain in buying is worth it, especially since the pain occurred with me only during the period of application. The next day was for an application I never had pain. On the contrary, you feel good because you are less tense. Similarly, the trigger therapy, be "triggered" in the painful areas until the pain subsides, you can also use the Blackroll. However, one should not be too sensitive to pain.
The exercises should also be performed slowly and controlled, so you do not hurt.
I hurt myself because the exercises as written, not very easy to perform with the Black Roll.
Who suffers from tensions, should consider buying a Blackroll into consideration. Definitely in the long run cheaper than going to the massage (if VLT. Not quite as enjoyable, but also very effective).