Name: Playbook - The Daily FLO - 2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB
Uploaded: 2024-04-17T18:45:08.052Z
Duration: 30 min
Description: 2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Charles 

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

Tyler

Josh

Terrance

Kelsay

Marco

Connor

Good.  I don’t have both a rower and bike so I improvised a HIIT session. Also, 12 calories is not a clear unit to measure…so I did 2 min off, 1 min on for 5 rounds.

Aaron

Vasco Biscoito

A nice active rest day. Work on some shoulder and hip mobility and still get in a bit of cardio

Nicole

Today is an active recovery day. Utilize this session to improve your blood flow, increase mobility, and recover from your training sessions the past few days.

The Lineup: 5x Rounds
15 cal Row steady state pace
15 cal Bike steady state pace
REPEAT 5x Rounds, REST as needed, PERFORM as quickly as possible

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

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

Assault bike

Aerobic Blood Flow Circuit 1

- Lace heavy resistance band on an anchor point over head
- Loop remaining band around wrist
- Get into lunge position with opposite leg forwards
- Sink back and allow band to stretch arm overhead
- Add rotation to induce further stretch on lat and shoulder
- Perform for desired time on one side, then switch sides

Banded Distraction Lat Stretch

- Lace band on anchor point overhead
- Loop remaining band above elbow and get into half kneeling position 
- Lean body forwards allowing band to pull arm back and overhead
- Perform for prescribed time on one side, then switch sides

Half Kneeling Tricep Stretch

- Place top of foot on stable surface behind you (couch, bench, box, etc.)
- Lower knee to floor
- Squeeze back glute of back leg to tuck hips underneath you
- Add lateral reach to induce further stretch through hip
- Perform for desired time on one side, then switch sides

Couch Stretch + Reach

- Elevate hands
- Perform hip opener alternating sides each rep for desired time or reps

Hands Elevated Alternating Hip Opener

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

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

Wilfredo

Will

Eddie

1.1 - FULL BODY STRENGTH - PUSH

AHMAD

Danielle

1.2 - AEROBIC + BICEPS & BACK

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

Nice to get some mobility in between strength sessions

Jonathan

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

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

Loving these workouts!

1.4 - FULL BODY STRENGTH - PULL

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

2.1 - FULL BODY STRENGTH - PUSH

2.2 - AEROBIC + BICEP & BACK

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

Matilda

David

Sean

2.5 - AEROBIC + CHEST, TRICEPS, & SHOULDERS

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

Michael

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

Richard

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

James

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

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

6.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

7.1 - FULL BODY STRENGTH - PUSH

Happy New Year! Workout 24 #1 in the books!

7.2 - CONDITIONING: SPEED + BICEPS & BACK

Muy bueno el entrenamiento 🏋🏽‍♂️

7.3 - ACTIVE RECOVERY: MOBILITY + MAINTENANCE

7.4 - FULL BODY STRENGTH - PULL

Derrick

7.5 - CONDITIONING: PLYOMETRICS + CHEST & TRICEPS

Rafael

8.1 - FULL BODY STRENGTH - PUSH

8.2 - CONDITIONING: SPRINTS + BICEPS & BACK

8.3 - ACTIVE RECOVERY: MOBILITY + MAINTENANCE

8.4 - FULL BODY STRENGTH - PULL

Liam

8.5 - CONDITIONING: HIIT + CHEST & TRICEPS

Daniela

Oooweee!! This one got me sweating for real!

9.1 - FULL BODY STRENGTH - PUSH

9.2 - CONDITIONING: AEROBIC + BICEPS & BACK

9.3 - FULL BODY:  JOINT MAINTENANCE + MOBILITY

9.4 - FULL BODY STRENGTH - PULL

9.5 - CONDITIONING: HIIT + CHEST & TRICEPS

Oh that was outrageous. Those supersets were killer

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

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