Name: Playbook - Nick Bare - W3/D4 Block 1 - Dedicated mobility
Uploaded: 2023-11-29T11:31:26.337Z
Duration: 60 min
Description: W3/D4 Block 1 - Dedicated mobility

Wayne

Cody

Mark Welch

Feels good to release all the tension after a few workouts

Bryan

Travis

Garrett

Stretch days are needed for the body to recover!!!

Alex Frame

Cleveland

Dylan

Mike

Brandon

Justin

Te Rongonui Atkins

Tyrone Woods

Angela

Although I am only on my third week of this program, I can already see the changes in my body’s capabilities. I am so beyond thankful for the time you put into this programming. It is truly a gift you have given us to share your experiences and expertise. As a woman in the Army, increasing my strength means far more to me than physique and PRs, and this program is the first one that has given me true hope in my own abilities.

I have no idea if you read these, and I guess that’s not really the point. Here’s to putting gratitude into the universe. Thank you, Nick.

Abby

Julian

Jake

Body is really sore today. Good mobility session. Did a 20min session in the AM and then the full hour at lunch.

Michael Rossi

Alex Taylor

Kyle Petersen

Conor

Johnnie Mack

Edgar

Another solid day of workouts. Did a little body weight circuit today too just to build on character!

Jonathan Harris

Karl Derek Seethaler

Rocco

Cameron

Thomas

Javier

More stretches and techniques you like to use please!

Chance

That foam roller hurts bruh. I yelled “MY LEEEEG” like that fish from spongebob

Chase Guggenbuehl

Bit more guidance with the stretching routine you work through would be sick 👌

Charlie

First world problem. Maybe an upgrade to the app is filter the next workouts to the top. The longer I do your program the farther I have to scroll. Petty, but that’s about the only critique I have with the app.

Vaughn

Man since I’ve implemented these two days a week I’ve felt so much better during my workouts

Bird

Really feeling it in Week 3....can’t wait to keep it going!

Derek

Alex

Nick

Zach Landing

Wish there was lists of stretches and whatnot

Michael Mason

John Hatfield

Caleb Winebrenner

Chris

Corey

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

Cardio - intermediate/advanced (OPTIONAL)
Aerobic - 30-60 minute 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)

W3/D4 Block 1 - Dedicated mobility

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

W1/D1 Block 1 - Push strength

Tank

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

Josh

W1/D3 Block 1 - Lower body strength

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

Man! Nick, you’re a beast! That’s a grow man program.. Go one more

Never done upper body days and it showed 🥵🤣

W1/D5 Block 1 - Upper body hypertrophy

Break down each section into specific movements / stretches.

Ryan

Jeremy

W1/D6 Block 1 - Dedicated mobility

Killer as always, reps on reps. Let’s goooo

Sick workout tris were destroyed could barely do a diamond push up at the end

W1/D7 Block 1 - Lower body/arms hypertrophy

Doug Butcher

Luke Scott

W2/D1 Block 1 - Push strength

Taoa

Humbaba

W2/D2 Block 1 - Pull strength

Andrew

I meant to put 5 stars but I’m shaking. It was rough. But in a good way.

Raven

Angel Santillan

W2/D3 Block 1 - Lower body strength

Nick Persen

W2/D4 Block 1 - Dedicated mobility

Daniel 

W2/D5 Block 1 - Upper body hypertrophy

It was good… maybe someday a little bit of yoga?

Manuel

Jayden

W2/D6 Block 1 - Dedicated mobility

Great workout. Gonna be sore at work tonight.

Ray Garcia

Chema

W2/D7 Block 1 - Lower body/arms hypertrophy

William

W3/D1 Block 1 - Push strength

Christopher

Matt

W3/D2 Block 1 - Pull strength

Ikeitius Everett

W3/D3 Block 1 - Lower body strength

Odelia

Rory

W3/D5 Block 1 - Upper body hypertrophy

Cris

Stephen Broughton

James Thompson

W3/D6 Block 1 - Dedicated mobility

Enrique 

Mohammad

W3/D7 Block 1 - Lower body/arms hypertrophy

Gabriel Acosta

Joshua

W4/D1 Block 1 - Push strength

Logan

Jacob

W4/D2 Block 1 - Pull strength

Lyle

W4/D3 Block 1 - Lower body strength

rickson 

Breel

W4/D4 Block 1 - Dedicated mobility

john sykaris

Roland

4 weeks in… already stronger and faster!!

Rachel

W4/D5 Block 1 - Upper body hypertrophy

First day without mask in the gym can’t wait for the second half of this

W4/D6 Block 1 - Dedicated mobility

Genevieve

Jerad

Clinton

W4/D7 Block 1 - Lower body/arms hypertrophy

W5/D1 Block 2 - Push Day

30 second holds on the superman’s? 12x3? Is that correct 😭😅😳

W5/D2 Block 2 - Pull Day

W5/D3 Block 2 - Lower Body Day

Kiril

W5/D4 Block 2 - Dedicated Mobility

Sean

W5/D5 Block 2 - Bodyweight/Accessory Movements

Jared Reiser

W5/D6 Block 2 - Strongman Saturday 1

Alexandra Casi

Felt more like a mile run than a 8 mile recovery run but I’ll take it. 9:45 pace 🥞

W3/D4 Block 1 - Dedicated mobility

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