Name: Playbook - The Daily FLO - 4.3 - RECOVERY + SHOULDER & KNEE PREHAB
Uploaded: 2024-04-17T18:45:08.101Z
Duration: 35 min
Description: 4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Today's workouts goal is  to promote muscle recovery, improve shoulder & knee joint health, and increasing your mobility. Perform the low intensity aerobic activity first, then perform the maintenance and mobility routine afterwards.

Walk, run, stair climber, rower, bike, elliptical, treadmill, jump rope, battle rope, etc.

Aerobic Activity (YOU CHOOSE)

The Lineup:
15x Seated Banded Lat Pull Down
15x Seated Dumbbell External Rotations each arm
15x Seated Banded Tibialis Curl
15x Supine SL Psoas March each leg 
REPEAT 3x Rounds, REST as needed

- Anchor band to high stable surface
- Sit on ground with upright posture 
- Pull band beneath chin squeezing you shoulders back and down
- Repeat for desired reps or time

Seated Banded Pull Down

- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

- Anchor band to stable surface
- Hook band around feet 
- Dorsiflex ankles (bring foot back towards shins) engaging anterior tibialis muscle 
- Keep your knee as straight as possible
- Repeat for desired reps or time

Seated Banded Tibialis Curl

- Anchor band to stable surface
- Hook band around one foot while lying on ground face up
- Drive your knee up towards your chest and slowly lower back down
- Repeat for desired reps or time, then switch to other leg
- Ensure core is kept tight and engaged throughout each rep

Supine Banded Psoas March

4.3 - Maintenance Work

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Charles 

Danielle

1.1 - FULL BODY STRENGTH - PUSH

Will

AHMAD

1.2 - AEROBIC + BICEPS & BACK

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

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

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

Loving these workouts!

Excellent!!! Felt great even with pull up modification.

Krystyl

Austin

1.4 - FULL BODY STRENGTH - PULL

Excellent workout, just need to build back up my cardio, haven't did a burpee in a hot minute.  Feel better throughout my joints vs when I was just lifting barbell.  Just going to take it one day at a time.

Having way too much fun with these workouts! Thank you

Derek

Ethan W

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

2.1 - FULL BODY STRENGTH - PUSH

Michael

2.2 - AEROBIC + BICEP & BACK

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

Tyler

Josh

Terrance

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Rowdy

2.4 - FULL BODY STRENGTH - PULL

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

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

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