Name: Playbook - Nick Bare - W4/D4 Block 1 - Dedicated mobility
Uploaded: 2023-11-29T11:31:26.385Z
Duration: 60 min
Description: W4/D4 Block 1 - Dedicated mobility

rickson 

Breel

Wayne

Cody

Travis

Alex Frame

Justin

Allan

Will

Suggestions for what to do without equipment?

Owen Mullen

Te Rongonui Atkins

More demonstrations of stretches and releases. Maybe a 10 min video walk through. Had to look up a YouTube video

William

Alex Taylor

Jake

Show the whole movement and other options.

Kerwin

Michael Rossi

Jordan

Edgar

Loved the feeling of getting better today

Jonathan Harris

Shane

Trent Muh Fucka

The dedicated mobility days are great for taking it easy and maintaining good flexibility for the days when you need to perform.

John Hoeft III

Thomas

Nick

Zach Landing

Cooper

Chris

Caleb Winebrenner

*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)

W4/D4 Block 1 - Dedicated mobility

Edson

Paulina

Nathan

W1/D1 Block 1 - Push strength

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

Keith

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

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

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.

W4/D4 Block 1 - Dedicated mobility

Community

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