Name: Playbook - The Daily FLO - ATHLETE MAINTENANCE: Full Body Active Recovery (03/13/24)
Uploaded: 2024-04-17T18:45:09.839Z
Duration: 45 min
Description: ATHLETE MAINTENANCE: Full Body Active Recovery (03/13/24)

Nina

I liked the maintenance section today - it was a nice change up!

John

My body was feeling kinda beat down after Monday and Tuesday’s workouts, so today’s recovery was niiiiiiice.

Richard

Today is designed to be a joint Maintenance and Mobility routine to promote active recovery. This workout entails mobility and joint maintenance exercises that I do not typically incorporate into the rest of the week. Be sure to take good care on performing the movements properly, and reference the coaches tutorials if you have any questions on how to perform them. Enjoy, and let’s get moving!

The Lineup:
(1) 20 minute low-intensity HEAT UP

(2) Maintenance Routine

(3) Daily Mobility 1 (Lvl 1)

- The heat up entails any low intensity aerobic activity you want to perform in order to promote blood flow and heat up your body before your workout begins
- Select whichever low intensity activity you would like to perform, and get moving!

HEAT UP

Perform entire circuit 3x’s through taking 0:60 second breaks between each round

The goal of this workout is joint maintenance improving joint health

If you run into an exercise that is too challenging to perform, message me!

- Standing upright, hook one leg under band and drive knee up to chest for desired reps/time then switch legs

Standing Single Leg Psoas March

- Seated on a bench or box, rest elbow on knee
- Create a 90 degree angle at elbow
- Fulling internally and externally rotate shoulder with weight for desired reps or sets, then switch sides

Shoulder Dumbbell External Rotations

- Elevate front heel, then perform knees over toes split squat 
- Ensure knee cap stays pointed out over toes and does not cave in or out
- Move slow and progress by adding dumbbells
- Modification: Do cyclist squat with both heels elevated working on sitting as low as capable

Cyclist Split Squat (KOT split squat)

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Wide Stance KB Good Morning

Maintenance- shoulders/knees/hips

Daily Mobility 1 (Lvl1)

Here is a great 5 minute mobility routine built out with 5 phenomenal entry-level mobility exercises to help you improve your hip, spine, and shoulder mobility. 

Give them a try, and be sure to leave me a review once you finish to let me know how it goes 🤟

The Lineup:
Child’s Pose Rocks
Assisted Hip 90/90
Standing Shoulder CARs
Wide Stance Supported Thoracic Rotations
Hip Opener to Rotation

Press “Start Now” to begin your mobility session. Watch the demonstration videos for cues on how to properly perform each movement. Enjoy - now lets get moving!

- Actively press ground away as you push hips back onto heels into child’s pose position
- Return and repeat for desired reps or time

Child’s Pose Rocks

- Begin seated with knees bent 90 degrees and hands on ground behind you for support
- Slowly rotate knees to one side maintaining upright position
- Once knees touch ground, lean forward over front knee
- Return to upright posture, and slowly rotate knees to opposite side
- Repeat for desired reps or until timer finishes

Assisted Dynamic Hip 90/90 Flow

Standing Shoulder CARs

- Achieve a wide stance with legs
- Keep legs relatively straight and hinge over at the hips to place hands on support object (foam roller, kettlebell, box, etc.)
- Keep core tight, and rotate through middle part of your back
- Follow hand with your eyes as you rotate
- Alternate sides and repeat until timer or prescribed number of repetitions have been completed

Supported Wide Stance Thoracic Rotation

- Perform hip opener rotation on one side then repeat to other side
- Alternate sides for desired reps or time

Alternating Hip Opener Rotation

Daily Mobility 1 (Lvl1)

ATHLETE MAINTENANCE: Full Body Active Recovery (03/13/24)

Justin

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/26/23)

A bit pressed for time today, so just increased the weight and/or reps when possible, even if I didn’t get in all the sets. Still decent (I figure better than nothing)!

Josiah

PULL: Full Body + Glutes, Biceps & Back (04/25/23)

Painful yet good recovery! Definitely needed! 🔥

T.green

For some reason, those KB Windmills are much more difficult when holding the weight in my right hand. It’s almost as if my left hip has issues with that bend and reach for the ground, even though it is my right hip that I have flexibility issues with! Anyway, got it done, and thankful for today, as my achy body needed it!

RECOVERY: Cardio + Athlete Mobility Work (04/24/23)

Did “sprints” on the exercise bike instead of running, to change things up for myself. I wasn’t sure if the bike would give me the workout I wanted, but considering how beat I am from head to toe, thanks to the kettlebells and the bike, I think it did the trick!

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/23/24

My soreness is almost gone from last week, so I guess that means it’s time to get going again! 😅 The alternating Clean Thrusters might be one of my favorites of KB movements!

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

Christine

I was riding that struggle bus trying to knock out all of the reps in that strength circuit…hell, I might have been driving the bus! 🚌 😅

That upper strength push circuit wrecked me. 👊🏼

Kent

ATHLETE CONDITIONING: Speed + Upper Push Strength (04/19/24)

I’ll echo what Krysta said - it is definitely nice to be back to your workouts! My kettlebell fitness is a bit lacking currently, making that extra tough!

Killer. Happy to be back to your workouts.

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

I love the structure of
These sessions 🎉 it helps me
To keep fresh! Thanks, man!

Radim

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Cindy

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Bruce

Tough with the back to back chest exercises. Made it through

Mario

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

PULL: Full Body + Glutes, Biceps & Back (04/11/24)

Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

RECOVERY: Cardio + Athlete Mobility Work (04/10/23)

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

PUSH: Full Body + Legs, Chest & Triceps (04/08/24)

Just like taxes. Gotta do it. Thanks for the workout coach

halo

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/05/24)

PULL TESTER: Full Body + Glutes, Biceps & Back (04/04/24)

Oh man that felt great! My body was like one giant knot before using that roller for a bit!

Felt good to stretch after these last few days

Derrick

Much needed with soreness from two days ago.

RECOVERY: Cardio + Athlete Mobility Work (04/03/24)

Preet

Another outstanding workout! 

I am drenched!

Colin

ATHLETE CONDITIONING: Speed + Upper Pull Strength (04/02/24)

Excellent! Hadn’t saved that one before, but I am now!

That’s a challenging way to come back from spring break! 🙏🏿 💥

Evan

PUSH TESTER: Full Body + Legs, Chest & Tricep (04/01/24)

Jeff

CONDITIONING: Speed + Upper Push (chest/triceps)(03/29/24)

PULL: Full Body + Glutes, Biceps & Back (03/28/24)

Ronnie

MOBILITY: Aerobic + Mobility & Maintenance  (03/27/24)

CONDITIONING: MetCon + Biceps/Back Strength (03/26/24)

PUSH: Full Body + Legs, Chest & Triceps (03/25/24)

ATHLETE CONDITIONING: Aerobic + Upper Push (03/22/24)

PULL: Full Body + Glutes, Biceps & Back (03/21/24)

RECOVERY: Cardio + Athlete Mobility Work (03/20/24)

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (03/19/24

Leonard

Went back and did this one again. One of my favorites. 🙏🏿

Man, during that circuit, I had to tell myself, “halfway through,” and, “three quarters done,” in order to get through it! Tough one for me today! 👊🏻

PUSH: Full Body + Legs, Chest & Triceps (03/18/24)

Hello! Really enjoying your programing. Questions: is it OK to do BSS instead of split stance KB offset squat? Also, for the big lift front rack squat, is it 8,6,5… per side or just once? Thank you!!

Devin

Killer workout and probably my favorite one completed so far. I’ll be saving this one to do again later!

Kandi

PUSH: Full Body + Legs, Chest & Triceps (03/04/24)

Upper push strength. 😓! 
Gracias! Happy Friday!

That was a nice one. Seems easy but will get your heart rate going. Subbed the dips for bench dips as I didn’t have parallel bars.

Jose Harari

William Dickson

ATHLETE CONDITIONING: HIIT + Upper Push (03/15/2024)

That one hit right! I was smoked afterwards.

Dana

PULL: Full Body + Glutes, Biceps & Back (03/14/24)

With the right weight, very brutal and spicy! 🤘🏽

Julian

That was sweeeet! Great workout. 🙏🏿

ATHLETE CONDITIONING: MetCon + Pull Strength (03/12/24)

It’s been a while since I’ve done any Turkish sit-ups - I enjoyed the return to the struggle!

PUSH: Full Body + Legs, Chest & Triceps (03/11/24)

Matt

Whew.. I wasn't expecting that finisher to hit the way it did. One of my favorite workout so far!

Thanks for getting me back on track Collin! Great workout!

Camila

ATHLETE CONDITIONING: HIIT + Chest & Triceps (03/08/24)

Great - worried I don’t have great for on the RDL

Charlie

PULL: Full Body + Glutes, Biceps & Back (03/07/24)

ATHLETE MAINTENANCE: Full Body Mobility (03/06/24)

Mitchell

Blake Rowland

ATHLETE CONDITIONING: Speed + Bicep/Back Strength (03/05/24)

Ekaterina

CTUK

CONDITIONING: HIIT + Upper Push (chest/triceps)(03/01/24)

First workout with this platform in the books! So fun!

Matthew Tyson

Loved this workout. Thanks for the setup.

Anna

PULL: Full Body + Glutes, Biceps & Back (02/29/24)

Much needed recovery day for the shoulders!

My first workout since downloading the app. I have very tight shoulders and I can already tell this is going to be great for me.

My hip mobility is terrible, so that first round of the Hurdler Hip Flexor movement was really rough (and that was after stretching and then an easy 30 minute run prior to this). Second round was better. Enjoyed some of the movements that were new to me (HHF, Quadrupled Hip CARs, and Cossack with the halo)!

MOBILITY: Aerobic + Mobility & Maintenance (02/28/23)

Good sweat! Added a quad exercise at the end just to hit those a little harder.

It took me a set to get down my balance on the deep squat curl, as I had never done it before, but that was fun to try!

CONDITIONING: MetCon + Biceps/Back Strength (02/27/23)

Rainy day indoor mod still brutal. Thinking of cutting a hole in the ceiling for overhead work.

Solid! Suitcases at the end was a great way to finish!

First workout as a subscriber. I’ve been trying workouts via Instagram and have noticed significant (good) changed in how I feel every day compared to old strength and conditioning programs. Really looking forward to diving in completely.

Alex Smith

PUSH: Full Body + Legs, Chest & Triceps (02/26/24)

Israel

Finally back after a back injury. Missed this 😅🤙🏼

Daniel

ATHLETE CONDITIONING: Speed + Upper Push Strength (02/23/24)

Been hitting your IG workouts for the last couple months and training with KBs 80% of the time. Your workouts are exactly what I have been looking for 👊

PULL: Full Body + Glutes, Biceps & Back (02/22/24)

Hasan Rashid

RECOVERY: Cardio + Athlete Mobility Work (02/21/24)

Yasss💪🏼💪🏼 Lats are so swole, I feel like I can  squirrel suit out of a plane, without the suit

ATHLETE MAINTENANCE: Full Body Active Recovery (03/13/24)

Community

More workouts from The Daily FLO