Name: Playbook - The Daily FLO - 1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB
Uploaded: 2024-04-17T18:45:08.662Z
Duration: 25 min
Description: 1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

Took the foam roller to a whole new level!

Bryton Schmitt

Never actually took the time to work on mobility or rolling - thanks for the addition in the work out! Feels so good!

Bonnie

Abner

First time to do such routine. ☺️ Felt great!

Shelemiah

I'm going to do some cardio later today, and I dont have an assault bike, lekker stretches, I was stiffer than I thought

Aidan

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

Today was my first day! It was tough but i loved it

Alex

Calvin

Jules

1.1 - DB FULL BODY STRENGTH - PUSH

Trainer

1.2 - DB AEROBIC + BICEPS & BACK

Drew

Nicole

1.4 - DB FULL BODY STRENGTH - PULL

Need a substitute for the assault bike. Not everyone owns a bike.

Andrei Radaza

It was great. Really enjoy the workouts and format. One suggestion is offering modifications for anyone who can’t complete a move. Showing a full progression.

For example i can’t do a full burpee yet. Used a chair rather than going to the floor. 

Just a thought for those of us on the beginning of the journey. Thanks!

Zach

1.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Battled this morning but got it done ✔️

Matthew Tyson

Jenna💕

2.1 - DB FULL BODY STRENGTH - PUSH

Jill

I enjoyed this! Feels great to mix up weights and run a little too!

2.2 - DB AEROBIC + BICEP & BACK

Back and shoulders were super tight this helped so much

Hunter

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Would love an alternative exercise if you don’t own or have access to a particular equipment/ accessory. Thanks !!

Adèle

2.4 - DB FULL BODY STRENGTH - PULL

Perfect combo of strength and cardio 💪

Fernando

2.5 - DB AEROBIC + CHEST, TRICEPS, & SHOULDERS

Extra hard time pushing start today but I feel so much better now! Great work out 💪🏼

Did 3 rounds. Felt a twitching pain on the bottom of my left lung. Need to consider measuring my protein intake and observe more stricter monitoring of diet.

Mikey

3.1 - DB FULL BODY STRENGTH - PUSH

Jack

First half out in the sunshine, second half with my 1 year old who apparently wasn’t napping the first half of the work out 😅

3.2 - DB AEROBIC + BICEP, BACK, & SHOULDERS

The older I’ve gotten the more I appreciate functionality and mobility training. Love that we get it every week with this program.

Adam

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Solid 3 rounds of action! The banded reverse crunch was an added resistance challenge 👊

Nick

3.4 - DB FULL BODY STRENGTH - PULL

Great workout. Love the mix of cardio and weights.

Kristen

Didn’t expect to finished to the workout, but at last push it till the end, and I’m grateful for it🥵🥰

pakamon

3.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Not sure if I’m just destroyed from the week, but this was harder than some of our workouts 🔥

Steve

3.6 - Full Body *Bonus* Workout

3 rounds is enough for me today gonna work my way up to 6 next round through

Aaron

4.1 - DB FULL BODY STRENGTH - PUSH

4.2 - DB AEROBIC + BICEPS & BACK

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Love the combo of movements, feeling so much better once I got into it!

Great workout really been focusing on keeping core engaged through movements and this had my abs cramping by the end

4.4 - DB FULL BODY STRENGTH - PULL

Chris

4.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

The fastest I’ve run in a LONG time. Super fun workout today!

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

Andy

5.1 - DB FULL BODY STRENGTH - PUSH

Love the cardio strength combos. Went light bit still a great challenge 👏

5.2 - DB AEROBIC + BICEPS, BACK, & SHOULDERS

It’s too cold outside to go sprintin’, unfortunately…

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

5.4 - DB FULL BODY STRENGTH - PULL

5.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

5.6 - Aerobic + Mobility Flow

Always love starting with the banded warm-ups

6.1 - DB FULL BODY STRENGTH - PUSH

Really feeling a positive change in my workouts starting week 💪🏽🔥

6.2 - DB AEROBIC + BICEPS & BACK

Had gas left in the tank until the leg raises at the end 💀

Had mins instead of reps in exercises listed

6.4 - DB FULL BODY STRENGTH - PULL

Awesome mid-week stretch sesh, but I think 6.3 and 6.4 order is swapped (dumbbell routine)

Review timing. Was 30mins all up including 1km warm up pre 12 * 50mtr sprints. Enjoyed it 👍

6.3 - SPEED + FULL BODY MOBILITY

Another incredible chest routine! A+++ GET ITTT

Stoked for two days to recovery and excited to back to it next week!

6.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

7.1 - DB FULL BODY STRENGTH - PUSH

Love the gorilla rows! Feeling so much strength building over the last few weeks 👊

Cindy

Jacob Kozanecki

7.2 - DB AEROBIC + BICEPS & BACK

Kristian

Love some foam rolling in the morning. Relaxing way to start the day.

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

Great workout. Loads of variety in week 7. Love it, second time around too 💪

7.4 - DB FULL BODY STRENGTH - PULL

Great strength workout went heavy with chest presses 💪

7.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Soooo good! Thrusters are getting so much better! 🥳

Another great workout. Went heavy on the chest press so really feeling it 💪

8.1 - DB FULL BODY STRENGTH - PUSH

One of my faves. Perfect blend of cardio and pump ❤️💪

First workout back after a long break - really appreciating the sweat!

8.2 - DB AEROBIC + BICEP & BACK

8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Pushed myself to failure in the final round and in the finisher. I’ll be feeling that tomorrow 😅😅

8.4 - DB FULL BODY STRENGTH - PULL

I could hardly even finish the last round of push ups! My arms are jello 😅

Had to split todays workout into two due to life schedule but still got it done. Staying focused on forward momentum.

8.5 - DB AEROBIC + CHEST, TRICEPS, & SHOULDERS

9.1 - DB FULL BODY STRENGTH - PUSH

Really focused on my target muscles for this one. Also got two sets to failure. Adjusted to higher weights and kept pushing!

9.2 - DB AEROBIC + BICEP, BACK, & SHOULDERS

Schedule changed around last minute today so turned this one into a night run.

It feels so good to take a break and stretch. Thank you for integrating this every week.

9.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Busy weeks recently but still got it done!

9.4 - DB FULL BODY STRENGTH - PULL

Felt like my chest was going to come off my body! Excited for tomorrow now haha 🔥💪🏽

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

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