Name: Playbook - Nick Bare - W1/D4 - Dedicated Mobility
Uploaded: 2023-07-12T03:07:30.422Z
Duration: 50 min
Description: W1/D4 - Dedicated Mobility

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

Nick

Give more examples of the static stretches. Would be 5/5 with more examples

Nicholas

Make an improvised version if resources aren’t available

Logan

Enrique

I think really giving a good step by step and not just a list of things to stretch but how to stretch them would make this day a lot better

Ethan

Dedicated Mobility

- Foot myofascial release 
- Foam roll (lower)
- Pso-rite (lower)
- Static stretching (lower)
- Foam roll (upper)
- Pso-rite (upper)
- Static stretching (upper)

Recommended Equipment

- Lacrosse ball
- Foam roller
- Pso-rite
- Resistance band 
- Massage gun (optional)

Use a lacrosse ball and conduct myofascial release on the bottom of your feet - 1 minute for each foot. Roll the ball around the bottom of your foot to loosen up tight and tender areas.

Foot Myofasical Release

Use a foam roller and conduct myofascial release on the quads, hamstrings, calves and glutes.

Foam Roll (lower)

Use a pso-rite to apply pressure and scrape quads, psoas muscle, IT band, hamstrings, calves and glutes.

GET ONE HERE: https://pso-rite.com

Pso-Rite (lower)

Spend time passively stretching your lower body. Don’t force the stretch, but allow your body to open up into deeper positions. Focus on the calves, hamstrings, quads, hips and hip flexors.

Static Stretching (lower)

Use a foam roller and conduct myofascial release on the back, lats, chest and triceps.

Foam Roll (upper)

Use a pso-rite to apply pressure and scrape your back, chest, traps and triceps.

GET ONE HERE: https://pso-rite.com

Pso-Rite (upper)

Spend time passively stretching your lower body. Don’t force the stretch, but allow your body to open up into deeper positions. Focus on the chest, shoulders and lats.

Static Stretching (upper)

W1/D4 - Dedicated Mobility

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

Casey Guerrero

W1/D1 - Push Strength + Run

Aaron

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W1/D4 - Dedicated Mobility

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