Name: Playbook - The Daily FLO - MOBILITY + MAINTENANCE: Aerobic + Full Body (9/21/22)
Uploaded: 2024-04-17T18:45:08.984Z
Duration: 45 min
Description: MOBILITY + MAINTENANCE: Aerobic + Full Body (9/21/22)

Today is a joint Maintenance and Mobility day. Utilize this workout to help promote joint health, and improve full body mobility. Start with the 20 minute heat up by doing a low intensity aerobic activity maintaining a heart rate between 120 to 140 bpm. Then move into the joint maintenance routine, and finish with the full body follow along mobility routine. If you have any questions, shoot me a message! Enjoy it, and get recovered for the rest of the week!

- 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

The Lineup:
12R/12L x Cyclist Split Squat 

12 x KB Anterior Tib Curls 

12R/12L x Supine KB Armbar Rotations

12x Crab Bridges (shoulder extension)

MODIFICATIONS: see exercise descriptions for modifications

Cyclist Split Squats (KOT split squats)

MODIFICATIONS: If KBs aren’t available, use a band or perform toe raises in standing focusing on keeping your leg straight and slowly lowering (eccentrically) your toe back to ground for each rep

Anterior Tibialis Raises

12R/12L

MODIFICATION: use a DB if no KB present

Kettlebell Supine Armbar Rotations

Crab Bridge (Shoulder Extension)

Joint Maintenance Work (knees/shoulders)

MOBILITY + MAINTENANCE: Aerobic + Full Body (9/21/22)

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! 🚌 😅

John

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.

Krysta

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

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

Caterina

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

Jared

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

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

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.

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.

MOBILITY + MAINTENANCE: Aerobic + Full Body (9/21/22)

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