Name: Playbook - The Daily FLO - 1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB
Uploaded: 2024-04-17T18:45:08.031Z
Duration: 25 min
Description: 1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

I need to foam roll more let’s just say that

Wilfredo

AHMAD

Nice to get some mobility in between strength sessions

Jonathan

Good haven’t rolled out like that  sense football

everett emme

An hour on the peleton with stretching was much needed.

Kirstin

Josh

Great stuff - never seen this stuff before.

Nick Watkins

Felt good even tho my whole body is super sore

Matilda

Levi Kieschnick

Much needed recovery after an intense first 2 days coming back from an injury and being lazy for a month. I love that this is incorporated in the program to get you ready for the next 2 intense days.

Rafael

Yuri

Kelsay

Richard

Michael

Marc

Marco

Kartik

Greyson

Andres

Didn’t see any daily Flo workouts this weekend, but got in one of your full gym strength
Workouts yesterday and this great recovery one today…the quad foam roll with pin and stretch!!

Quang

James

Martin

Aaron

Swapped the assault bike for 30 minute incline walk on the treadmill. Needed some steady state cardio but this active rest day was much needed

Nicole

Incredible to have the thoughtfulness around recovery and injury prevention. Completely bought in.

Anna

Today is an active recovery day. Utilize this entire session to get some blood flow, improve mobility, and recover from the past few days of training.

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

The Lineup:
0:50 sec Wide Stance Thoracic Rotations
0:50 sec Thoracic Foam Roller
0:50 sec Thoracic Foam Roller Extensions
0:50 sec Foam Roller Alternating Overhead Reach
0:50 sec Foam Roller Lat Pin & Stretch each side
0:50 sec Foam Roller Rotator Cuff Rotations each side
0:50 sec Massage Ball Piriformis Pin & Stretch each side
0:50 sec Foam Roller Calf Overpressure each side
0:50 sec Foam Roller Quad Release each side

- Wide stance, legs straight, hands on foam roller or elevated surface
- Actively rotate and reach upwards with one hand, then switch sides
- Focus on rotating through middle back
- Repeat for desired reps or time

Wide Stance Thoracic Rotation

- Place Roller across mid-back and hug arms around body
- Lift hips off ground and slowly roller back and forth over mid-back, being sure to breath deeply 
- Search for points of restriction, and target these areas to promote relaxation and release of tension

Foam Roller Thoracic Spine

- Place foam roller across center of back
- Find point of restriction, and actively reach overhead extending through mid-back until you feel gentle stretch

Foam Roller Thoracic Extensions

- Place foam roller across mid-back at area of restriction
- Reach one arm overhead and extend mid-back
- Repeat on opposite side

Foam Roller Alternating Overhead Reach

- Place foam roller across last while in side lying
- Search for tender points 
- Once tender point is found, paise and apply gentle pressure with arm draped overhead 
- Roll back and forth over area until trigger point releases
- Repeat on other side

Foam Roller Lat Pin & Stretch

- Place foam roller across back side of shoulder over shoulder blade 
- Find point of restriction, then actively perform shoulder rotations

Foam Roller Rotator Cuff Rotation

- Place Massage Ball over glute area and apply pressure until tender point is found
- Perform rotations slowly while taking deep breaths until trigger point releases

Massage Ball Piriformis Pin and Stretch

- Place foam roller across calf and roll until tender point is found
- Pause and apply overpressure with hands through top of shin or knee
- Rotate calf back and forth over area until trigger point releases

Foam Roller Calf Overpressure

- Lie quad over foam roller and find tender point 
- Once tender point is located, actively flex and extend knee until trigger point releases

Foam Roller Quad Release

Soft Tissue Work 1

1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

Great intense workout, changing up styles, attempting to become quick, explosive and powerful instead of just gym strength.

Will

Eddie

1.1 - FULL BODY STRENGTH - PUSH

Danielle

1.2 - AEROBIC + BICEPS & BACK

Workout was tough but got through it and am drenched in sweat!

Loving these workouts!

Charles 

1.4 - FULL BODY STRENGTH - PULL

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

2.1 - FULL BODY STRENGTH - PUSH

2.2 - AEROBIC + BICEP & BACK

My apologies, accidentally hit 1 star. Really enjoyed it, should have been a 5!

Tyler

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Derek

Ethan W

2.4 - FULL BODY STRENGTH - PULL

Bit slow tempo but felt good. The weights started to feel really well in the last rounds

David

Sean

2.5 - AEROBIC + CHEST, TRICEPS, & SHOULDERS

I love the variations to the previous time we hit this workout. Great pump 💪🏽

Elias

3.1 - FULL BODY STRENGTH - PUSH

3.2 - AEROBIC + BICEP, BACK, & SHOULDERS

That was good stuff. That squat at the end was pretty tough

Owen

Justin

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Great workout the last ab burner was really tough

3.4 - FULL BODY STRENGTH - PULL

Patrick

3.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Did quite modified version coz the gym didn’t have that much stuff

3.6 - Full Body *Bonus* Workout

Glad there wasn’t a 4th round to that last circuit 🥵

Kyle Eberle

Hardest one yet, my legs have melted 🫠

Wesley

Anthony

4.1 - FULL BODY STRENGTH - PUSH

Brandon

4.2 - AEROBIC + BICEPS & BACK

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Felt quite hard after training pause and being sick!
Right lower back also informed from itself

4.4 - FULL BODY STRENGTH - PULL

Not sure what is harder…..
Med ball burpees or regular burpees?

4.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Took too many days off felt this one hard lol thank you

4.6 - Speed + Full Body HIIT + Mobility *Bonus* Workout

Damn one and half hours at the gym! But felt good

5.1 - FULL BODY STRENGTH - PUSH

If you push with the cardio and only take required rest you will get better with this one.

Nicholas Reese

5.2 - AEROBIC + BICEPS, BACK, & SHOULDERS

Nice little refresh day with a little work mixed in

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

5.4 - FULL BODY STRENGTH - PULL

5.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

5.6 - Aerobic + Mobility Flow

6.1 - FULL BODY STRENGTH - PUSH TESTER

6.2 - AEROBIC + BICEPS & BACK

6.3 - SPEED + FULL BODY MOBILITY

6.4 - FULL BODY STRENGTH - PULL TESTER

Connor

Really didn’t wanna workout today but went anyways and did this workout.. feeling on top of the world 💪🏼

1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

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