Name: Playbook - Nathan Tsuji - W1/D3 Full body wake up!
Uploaded: 2022-12-31T21:30:38.914Z
Duration: 20 min
Description: W1/D3 Full body wake up!

This is my full body recovery that I use to wake up, decompress after a long day, or in the case of this specific workout I filmed it after getting off over 14 hours of flying from lax to Tbilisi Georgia! I hope you find this useful :)

For the knee grabs you can choose to do all three or just your favorite one :)
Other than that, this routine is a really good way to get your whole body ready for the day or recovered from that day or both!

Here is a great way to release your glutes after a long day!
Sink into the position, find the spot that gives you a nice stretch and hold it for minimum 30 seconds. Then switch legs!

Glute stretch!

This one is quite relaxing and sometimes takes a little wiggling to find where the most comfortable spot is for you. Once you’ve grabbed your feet snd created tension, breath deep to expand your rib cage and really feel the stretch :)

Child’s pose!

I personally love this one. Sitting for long periods as is required by our current societal norms causes your hip flexors to tighten up and this is a great way to get them to ease up!

Knee grabs

I’m honestly not sure why I stopped talking when it came time to reach my arm back and forth… but probably because it felt so good I was enjoying it :) I hope you do too!
As usual hold for 30 real seconds minimum then switch!

Knee grabs crossovers!

A more intense version of the knee grabs put your leg off the bed to lengthen the quads and hip flexors!
Hold minimum 30 real seconds then switch!

Knee grabs off the edge!

I like this fun little sequence because it will target all parts of your body :) make sure you’re breathing abs thinking positive thoughts!
Repeat 5 times or more!

Push-up flow stretch

I personally love this one. After a long day of driving, or wearing a backpack, or being hunched over at a desk this is a great way to open up your chest/shoulders! 
Hold for 30 real seconds at minimum, breathe and stretch :)

Dip chest openers!

This one feels weird but it’s ok!!! After ten reps lifting the fingers take tour ear to the opposite shoulder and hold! Relax into the pain it’s okey :)

Bicep openers!

Listennnnn, my only excuse for randomly not talking was we took off Friday at 6pm and landed Sunday at 5am… but you get the point! Turn your leg out, pull it back, extend down and feel the burn! Hold for 30 real seconds minimum then switch!

Outer hamstring stretch!

And I’m talking again! Remember to keep yourself hips square, and the stretch around a 6-7 out of 10 so you can really relax into it! Hold for 30 legitimate seconds at least then switch!

Quad bedside stretch!

Full body recovery

W1/D3 Full body wake up!

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W1/D2 Morning movement

Misha

W1/D4 Quick leg circuit!

W1/D5 Roll it out!

W1/D6 Stretch!!!

W1/D7 Rest day :)

W2/D1 Quick leg circuit!

I can keep up with you in this vid now 😃

Nick Lucki

W2/D2 15 min full body avalanche!!!

I don’t need to make multiply appointments to a physical therapist, I don’t need to pay multiple co-pays to seeing a physical therapist. All I need to do is open this app and do the shoulder therapy exercises at my convenience, and now my neck problems have resolved.

W1/D3 Full body wake up!

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