Name: Playbook - The Daily FLO - 8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB
Uploaded: 2024-04-17T18:45:08.357Z
Duration: 30 min
Description: 8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Justin

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

8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

So glad I started this program. Cant wait for the second work out !

Shawn

Such a great workout with a trainer who knows his stuff and isn't trying to sell you on quick gains. The focus on fundamentals and long term results is healthy and refreshing!

David

Solid burner 🔥 
I’m a fan of those KB squat cleans.
The Ab Wheel roller at the end was a nice serve of dessert to finish off with

John

1.1 - KB FULL BODY STRENGTH - PUSH

Very nice work out enjoyed much and motivates for the next day .. Thanks

Mario

Haleigh

Wow my first time using assault bike. Pretty rad workout, like the mini circuits

Hope

1.2 - KB AEROBIC + BICEPS & BACK

Snooby Consty

Jonah

Scott

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

Very Challenging day today! But great burn 🔥

Shannon

Sophie

Daniel

1.4 - KB FULL BODY STRENGTH - PULL

HIIT was great. Made me wish I had an assault bike around though.

Jack

Alex

W1/D5 great one put together 💯 #StayFocusedAndMotivated 🦍

1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W2/D1 "Hollow Hold Chop & Lift" that's a pretty heavy one 🥵 #StayFocusedAndMotivated 🦍

Josiah

2.1 - KB FULL BODY STRENGTH - PUSH

Great workout - substitutes running (Can’t from knee injuries) with 2m row

Josh Hannum

Jared

W2/D2 "KB Crush Curl" 💪🏾
#StayFocusedAndMotivated 🦍

2.2 - KB AEROBIC + BICEP & BACK

Bruce

Trevor

2.4 - KB FULL BODY STRENGTH - PULL

W2/D3: Sweet One 👌🏾
#StayFocusedAndMotivated 🦍

Abner

Miguel

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Like this one. Nice chest and Tri pump and got HR up.

Jonathan

I love the Turkish sit-ups, but I felt like I was doing the pushups wrong? Maybe I’m overthinking it… if you have any more direction on that exercise that would be awesome.

Oooof that one hurt more then anticipated

2.5 - KB AEROBIC + CHEST, TRICEPS, & SHOULDERS

W3/D1 starting off pretty strong 💪🏾 #StayFocusedAndMotivated 🦍

3.1 - KB FULL BODY STRENGTH - PUSH

Pete

W3/D2 upper body workout was a beast 💯 #StayFocusedAndMotivated 🦍

3.2 - KB AEROBIC + BICEP, BACK, & SHOULDERS

W3/D3 nice one just what my body needed after D2 😌 #StayFocusedAndMotivated 🦍

Brian

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

W3/D4 getting stronger 💪🏾
#StayFocusedAndMotivated 🦍

Took some time off, great way to get back on track!

3.4 - KB FULL BODY STRENGTH - PULL

W3/D5 this work out combination is crazy. Great job man 💯 #StayFocusedAndMotivated 🦍

Awesome! Love when my chest and front delts are pulverized into a risotto type texture

Ryan Colella

3.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W3/D6: Bonus one? Okay! been there, done it, let's go 💯 #StayFocusedAndMotivated 🦍

3.6 - Full Body *Bonus* Workout

Broad jump burpees were brutal but such a good workout!

alan

4.1 - KB FULL BODY STRENGTH - PUSH

W4/D2 my biceps are still burning 🔥 #StayFocusedAndMotivated 🦍

Marti

4.2 - KB AEROBIC + BICEPS & BACK

W4/D3 most needed 💯 #StayFocusedAndMotivated 🦍

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

W4/D4 completed ✅ great one 💯 #StayFocusedAndMotivated 🦍

Victor

4.4 - KB FULL BODY STRENGTH - PULL

W4/D5 my upper body is burning 🔥 #StayFocusedAndMotivated 🦍

Giancarlo

4.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W4/D6 Nothing left, all in *Bonus 💯 #StayFocusedAndMotivated 🦍

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

W5/D1 this is going to be the hardest week since the beginning 💯 Body is already exhausted 🥵 I think I went to heavy on the weights 😵‍💫 #StayFocusedAndMotivated 🦍

5.1 - KB FULL BODY STRENGTH - PUSH

W5/D2: Upper Body & Cardio Workout, yes, yes #StayFocusedAndMotivated 🦍

Tougher then I thought it would be 😅😅

Pavlos

5.2 - KB AEROBIC + BICEPS, BACK, & SHOULDERS

W5/D3: Struggled to get this done 🥵 but I did it 💪🏾 #StayFocusedAndMotivated 🦍

Awesome. Great warm ups/movement prep and great hard work!!

Samuel Oates

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

W5/D4 great one 💯 #StayFocusedAndMotivated 🦍

Wilson

5.4 - FULL BODY STRENGTH - PULL

5.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

I skipped this one on Week 5 but in Week 6 I finally got it done. Never give up #StayFocusedAndMotivated 🦍

I was digging your mobility flow video. Thanks!

5.6 - Aerobic + Mobility Flow

Andrew

W6/D1: Just went for 4 rounds instead of 6 due to the lack of time. But better that than nothing! #StayFocusedAndMotivated 🦍

6.1 - KB FULL BODY STRENGTH - PUSH

James

W6/D2 back at it like I've never left 💪🏾 
#StayFocusedAndMotivated 🦍

6.2 - KB AEROBIC + BICEPS & BACK

W6/D3 let's keep it going 💯 #StayFocusedAndMotivated 🦍

6.3 - SPEED + FULL BODY MOBILITY

W6/D4 completed ✅
#StayFocusedAndMotivated 🦍

6.4 - KB FULL BODY STRENGTH - PULL

W6/D5 completed ✅ let's move on 💯 #StayFocusedAndMotivated 🦍

Collin

6.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W7/D1 completed ✅ Who's still here with me? 👀 #StayFocusedAndMotivated 🦍

Great workout, slight issue between the videos and the overviews under the videos. Not a bad thing it just had me doing split press 6r/6l extra on the workout. All good though!

7.1 - KB FULL BODY STRENGTH - PUSH

W7/D2 completed ✅ I'm convinced this is one of the best Kettlebell Workout around the world 🗺 #StayFocusedAndMotivated 🦍

7.2 KB - the line up doesn't match the workout at all. Did a mixture of the two, it was toasty! 💪👌

Sean

Leonard

7.2 - KB AEROBIC + BICEPS & BACK

W7/D3 completed ✅ It feels good to also have those kind of easy workout days for recovering  #StayFocusedAndMotivated 🦍

Josh

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

W7/D4 💯 I can see myself doing this forever 💪🏾 #StayFocusedAndMotivated 🦍

7.4 - KB FULL BODY STRENGTH - PULL

W7/D5 completed ✅ Just found out I still have 5 weeks left to go. I was afraid the program was slowly coming to its end. Just keep them coming Dr. Colin 👏🏾👏🏾👏🏾👏🏾 #StayFocusedAndMotivated 🦍

After a few days of this was rough, but felt good to sweat again!

Jeremy

7.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W8/D1 great starting point for this week #StayFocusedAndMotivated 🦍

Wow…….. this one hurt!!!!! Great great workout. Not I’m going to go cry

8.1 - KB FULL BODY STRENGTH - PUSH

W8/D2 completed ✅
I did this one with the kids and they enjoyed it (surprisingly 😊) #StayFocusedAndMotivated 🦍

Loved this one, great combo of moves! 👍

Looking at this workout, it doesn’t look that hard. I was wrong! Hard as hell!

8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

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