Name: Playbook - The Daily FLO - MOBILITY: Full Body + Maintenance Work (9/14/22)
Uploaded: 2024-04-17T18:45:08.951Z
Duration: 40 min
Description: MOBILITY: Full Body + Maintenance Work (9/14/22)

Trying to work on mobility and trying to get in shape for my wedding in April. Enjoying the diversity so far

Colin

Today is an active recovery day. Perform both the maintenance and mobility routines for optimal joint health. Be sure to move slow and with intention during each movement.

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

Aerobic Activity (YOU CHOOSE)

The Lineup:
15/15x Standing Single Leg Psoas March each leg
15x reps Hanging Knee Tuck (add band for increased difficulty)
15/15x reps Dumbbell External Rotations each arm
15/15x reps Cyclist Split Squat (KOT Lunge) 
15x External Rotation Scap Push Ups 
REPEAT 3x Rounds, REST as needed 

Goal: to improve your joint health by strengthening your end ranges of motion. 

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

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat
- USE BAND for added difficulty if available

Hanging knee tuck

- 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)

- Externally rotate palms so that they are facing away from you
- Keep elbows straight, body in high plank position as you lower your body by squeezing your shoulder blades together, then raise it back up by pushing shoulder blades apart 
- Repeat for desire reps or time

External Rotation Scap Push Ups

Maintenance - shoulders/knees/hips

The Lineup: 1x Round
0:60 seconds Wide Stand Hanging Sway
20x reps Alternating Wide Stance Thoracic Rotation
20x reps Alternating Hand Walk Cossack Squat
20x reps Reverse Nordic Curl
20x reps Toe Rockers
20x reps Wrist Extension Around the World
2:00 min Childs Pose + Diaphragmatic Breathing

Goal: to actively improve your full body mobility. Go slow and split up the reps as needed.  

If you have any questions on modifications, let me know!

Wide Stance Hanging Sway

Wide Stance Thoracic Rotations

Hand Walk Cossack Squat

Reverse Nordic Curl

Toe Rockers

- Perform around the world In both directions

Wrist Extension Around The World

- Achieve child’s pose position
- Relax and perform deep breaths into your belly 
- Focus on allowing your entire body to relax in the process

Child’s Pose Hold + Diaphragmatic Breathing

Mobility - Full Body

MOBILITY: Full Body + Maintenance Work (9/14/22)

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!

John

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

T.green

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!

Justin

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!

Kent

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. 👊🏼

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.

Josiah

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

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

Mario

best app and guided workout session ever … thankx

Norbert

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

Staying consistent! Great workout!

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

MOBILITY: Full Body + Maintenance Work (9/14/22)

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