Name: Playbook - The Daily FLO - 1.2 - Interval Run + Full Body Mobility
Uploaded: 2024-04-17T18:45:08.039Z
Duration: 40 min
Description: 1.2 - Interval Run + Full Body Mobility

This was very good too. Although the exercises are timed at 1 minute and the timer gives 45 seconds

Salvador

Did 6 miles instead of 4. Feeling the pump, completing this programme in conjunction with new year challenge. Hard but loving it! Can’t wait to reap the results.

Ashley

Blademir Viveros

Navraj

Eric

Evan

Run + mobility work. Do the movement prep (warm up) before you begin, then complete the running workout for the day. Finish it off with a quick full body mobility session. Be sure to tag me in your post workout selfie once you finish! 📸🤟

(1) Movement Prep
- Running Warm Up

(2) Running Workout
20:00 minutes alternating 2:00 minutes at a hard pace, 2:00 minutes at an easy pace
GOAL: difficult pace should make you feel challenged (above a jog) while the easy pace should feel very easy to you

(3) Full Body Mobility
Perform the 5-minute mobility routine

- Perform reps on one leg, then switch legs

Lateral Leg Swings

- Perform desired reps or time on one leg, then switch legs

Forwards Leg Swing

- Rest hands on elevated surface
- Sit hips back and allow shoulders to go overhead 
- Return to standing and repeat for reps or time

Standing Shoulder Flexion Stretch

Alternating Walking Ground Swipes

Ankle Flips

A Skips

High Knees

Movement Prep 18 (Running)

(2) Running Workout
20:00 minutes alternating 2:00 minutes at a hard pace, 2:00 minutes at an easy pace
GOAL: difficult pace should make you feel challenged (above a jog) while the easy pace should feel very easy to you

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running (hard pace)

Running (easy pace)

Running Fartlek Workout (20 min)

Daily Mobility 1 (Lvl1)

Here is a great 5 minute mobility routine built out with 5 phenomenal entry-level mobility exercises to help you improve your hip, spine, and shoulder mobility. 

Give them a try, and be sure to leave me a review once you finish to let me know how it goes 🤟

The Lineup:
Child’s Pose Rocks
Assisted Hip 90/90
Standing Shoulder CARs
Wide Stance Supported Thoracic Rotations
Hip Opener to Rotation

Press “Start Now” to begin your mobility session. Watch the demonstration videos for cues on how to properly perform each movement. Enjoy - now lets get moving!

- Actively press ground away as you push hips back onto heels into child’s pose position
- Return and repeat for desired reps or time

Child’s Pose Rocks

- Begin seated with knees bent 90 degrees and hands on ground behind you for support
- Slowly rotate knees to one side maintaining upright position
- Once knees touch ground, lean forward over front knee
- Return to upright posture, and slowly rotate knees to opposite side
- Repeat for desired reps or until timer finishes

Assisted Dynamic Hip 90/90 Flow

Standing Shoulder CARs

- Achieve a wide stance with legs
- Keep legs relatively straight and hinge over at the hips to place hands on support object (foam roller, kettlebell, box, etc.)
- Keep core tight, and rotate through middle part of your back
- Follow hand with your eyes as you rotate
- Alternate sides and repeat until timer or prescribed number of repetitions have been completed

Supported Wide Stance Thoracic Rotation

- Perform hip opener rotation on one side then repeat to other side
- Alternate sides for desired reps or time

Alternating Hip Opener Rotation

Daily Mobility 1 (Lvl1)

1.2 - Interval Run + Full Body Mobility

First day in the gym after primarily endurance training. This was a great way to get a good pump and feel strong. Thanks!

Taylor

Completed two rounds. Liked the variety a lot. Will do four rounds the next time around.

Melissa

1.1 - KB PUSH: Full Body + Squats/Chest/Triceps

This was killer! Quick sweet and amazing!

Nina

1.3 - KB PULL: Full Body + Glutes/Back/Biceps

Loved this. Was shocked at my speed i was able to keep up with during the sprints

1.2 - Interval Run + Full Body Mobility

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