Name: Playbook - Nick Bare - W10/D4 Block 3 - Dedicated mobility
Uploaded: 2023-11-29T11:31:26.630Z
Duration: 60 min
Description: W10/D4 Block 3 - Dedicated mobility

rickson 

Cris

Wayne

It keeps repeating itself and I can’t finish a workout with the “completed” button or slider at the end of the workout .  “This won’t be counted on your calendar.”  No matter how many times I checked as finished.

Gordon

Had jui jitsu last night too so wanted to rest the legs today and will adjust

Bobby Trickett

Matt

How do I deactivate this post workout feedback / sharing after my workout. I don’t want to keep giving feedback thanks. And I don’t want to share it to social media either. Thanks guys.

Bernie

Maris

*WORKOUT 1
Cardio - beginner 
Aerobic - 30-60 minute run, swim or bike (RPE 3-4) (zone 2-3)

Cardio - intermediate/advanced
Aerobic - 30-60 minute run, swim or bike (RPE 3-4) (zone 2-3)

*WORKOUT 2
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)

W10/D4 Block 3 - Dedicated mobility

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Jose

Keith

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Josh

Andrew

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

Couldn’t finish was way too hard next time

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W10/D4 Block 3 - Dedicated mobility

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