Name: Playbook - The Daily FLO - 8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB
Uploaded: 2024-04-17T18:45:09.069Z
Duration: 30 min
Description: 8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Bonnie

Adam

Steve

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
0:90 seconds Aerobic Activity #1 (YOU CHOOSE)
0:90 seconds Aerobic Activity #2 (YOU CHOOSE)
REPEAT 5x Rounds, REST as needed, PERFORM as quickly as possible

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

Aerobic Activity (YOU CHOOSE)

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

Kayden

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

Alex

Calvin

1.1 - DB FULL BODY STRENGTH - PUSH

Jules

Trainer

1.2 - DB AEROBIC + BICEPS & BACK

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!

Abner

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

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

One of the best. Might double down on week 1 and 2 with some prog overload plus some additional kb get ups and swings. Let's do it!! 💪

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 💪

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.

Shelemiah

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.

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 🔥

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

Daniela

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

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

Mental battle from start to finish…pushed through the aerobic sets and 2.5 rounds of the strength set and we are calling that a night

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

9.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

9.6 - Full Body *Bonus* Workout

So happy to be back at this!!! KILLIN ITTT

8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

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