Name: Playbook - Nick Bare - W4/D6 Block 1 - Dedicated mobility
Uploaded: 2023-11-29T11:31:26.284Z
Duration: 60 min
Description: W4/D6 Block 1 - Dedicated mobility

Need this today after my first couple sessions back

Wayne

Really like the mobility days something I had neglected in the past 💪👌

Peter

Javier

Ty herman

*WORKOUT 1
Cardio - (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/D6 Block 1 - Dedicated mobility

To hard. Good but I need to improve a lot! Lets goooo

André

Eli Slipper

Fabian

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I don't think I can do the training + running 8kl in 60 min,but so far I love it

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Ryan

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Steve

Chad

Colin

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Andres

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Darwin Guevara

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Andrew Ochoa

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W4/D6 Block 1 - Dedicated mobility

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