Name: Playbook - Nick Bare - W4/D6 Block 1 - Dedicated mobility
Uploaded: 2023-11-29T11:31:26.404Z
Duration: 45 min
Description: W4/D6 Block 1 - Dedicated mobility

Wayne

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

Alex Taylor

Jordan

Edgar

Great rest day and congrats on the sub 3 marathon

Jonathan Harris

Trent Muh Fucka

Programs solid! Need a BPN performance hat to crush some more runs! Any idea when they’ll be back in stock?

Parkin

More guidance on the stretches would be good

Alexandria Cannizzaro

Travis

Nick

Tyler

Ryan

Chris

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/D6 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

Edson

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

Never done upper body days and it showed 🥵🤣

Cameron

W1/D5 Block 1 - Upper body hypertrophy

Break down each section into specific movements / stretches.

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

Carlton

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

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

W4/D6 Block 1 - Dedicated mobility

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