Name: Playbook - Adam Swanson - Mobility/Cardio/Rest
Uploaded: 2023-05-07T17:44:43.545Z
Duration: 60 min
Description: Mobility/Cardio/Rest

23/10/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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Choose your favourite piece of cardio equipment and find a steady pace to maintain.

Favourite Cardio

- Let’s loosen up the feet and open them up.
- Roll around and out pressure on areas that are tight/tender.
- 1min Per Foot.

Myofascial Foot Release

- Start by rolling into your upper back/traps. 
- Cross your arms and move into your middle/lower back.
- Finish off by rolling the lats.
- Try to roll for 30 seconds on and then take 15 second break!

Upper Body Foam Roll

- Take your time to roll out your lower body in each position.
- Start with your quads, then your hamstrings, IT band, and then roll out your glutes /hips.
- As the time progresses you should find yourself being able to roll deeper into your muscles.
- Try to roll for 30 seconds on and then take 15 second break!

Lower Body Foam Roll

- Take your time and gently stretch out your body.
- Hold your stretches for at least 30 seconds each.
- Don’t force the stretches.

Static Stretching

Mobility/Cardio/Rest

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Lower Body (Quad Focused)

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Mobility/Cardio/Rest

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