RECOVERY

RECOVERY

SELF-CARE! This category contains additional mobility, massage and breathing drills to accelerate your recovery between workouts. You can do them pre or post-workout or anytime of day to loosen up. These are especially important on "OFF" days since you have more time for lower-intensity corrective exercises that will enhance performance and reduce the risk of injury on training days. Please note that we still recommend performing your continually rotating 14-Day Netflix and Stretch program before bed for overall self-maintenance.

We also highly recommend you check out our new ManBaby CBD line for your nightly mobility & foam rolling work. It really helps relax the muscles so you can achieve more range of motion and spend more time in these challenging positions:

https://www.manbabycbd.com/

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RECOVERY
  • JOINT JUICING: Total Body (10 Minutes)

    Juice your joints with this 10-minute full-body flexibility flow.

  • JOINT JUICING: Upper Body (10 Minutes)

    Juice your joints with this 10-minute upper body flexibility flow.

  • JOINT JUICING: Lower Body (10 Minutes)

    Juice your joints with this 10-minute lower body flexibility flow.

  • Top 10 Mobility Exercises for Beginners

    Here are my 10 favorite stretches using an eclectic mix of mobility & flexibility flows that hit the whole body, with special attention to the ankles, hips & shoulders.

    Do each drill for a least 1-2 minutes (and up to 5 minutes) pre-workout, post-workout on off-days for active recovery.

    1.) Nec...

  • 10-Minute Ankle and Foot Massage Flow

    I created this 10-minute flow to alleviate knee, shin, ankle & foot pain plus enhance walking, running, squatting, lunging & jumping performance. Though a single lacrosse ball will suffice, please use a double lacrosse ball setup (or peanut) for best results. You can also self-massage using your ...

  • 10-Minute Toes Mobility Flow

    I created this 10-minute mobility flow to reverse the damaging effects of “shoe-shaped feet” and bring life back to your toes. A particular focus will be placed on mobilizing & activating the big toe. The tripod foot position is considered the gold standard for health & performance. The 3 main po...

  • ANKLE MOBILITY FLOW (10 Minutes)

    I created this 10-minute mobility flow to alleviate foot, ankle, shin & knee pain, stretch the calf & shin muscles of the lower leg and improve walking, running, squatting, lunging & jumping performance. The main focus will be on improving plantarflexion and dorsiflexion. Plantarflexion occurs wh...

  • Hips Mobility Flow

    This mobility flow is ideal for alleviating back, hip & knee pain plus enhancing lower body performance. Do it pre/post-workout or use it for active recovery on off-days.

    For best results, first apply heat to the targeted areas and do the companion HIPS MASSAGE FLOW. Then hit these mobility dril...

  • Hips Massage Flow

    This mobility flow is ideal for alleviating back & hip pain plus enhancing lower body performance. Do it pre/post-workout or use it for active recovery on off-days.

    A softball is the ideal ball size for most of the drills. The sole exception is the psoas or gut area which is best targeted with ...

  • 10-Minute Lower-Leg Massage Flow

    I created this 10-minute flow to alleviate knee & shin pain, improve ankle mobility and enhance walking, running, squatting, lunging & jumping performance. Use a firm, high-density foam roller for best results. You can also self-massage using your hands for extra detailing and better body awarene...

  • ULTIMATE HANGS FLOW (10 Minutes)

    This 10-minute hangs flow decompresses the spine, tractions the hips & improves overhead arms positioning (or shoulder flexion). Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on elevating & depressing your shoulder blades (or scapula) for ma...

  • WRIST & FOREARM MOBILITY FLOW (10 Minutes)

    I created this 10-minute flow to alleviate both wrist & elbow pain, strengthen the hands & fingers, and enhance plank, hang, pushup & pullup performance. First you’ll take tension out of the forearm muscles to take pressure off of the wrists and increase joint ROM potential. Then you’ll work on f...

  • DIRTY DOWN DOG FLOW (10 Minutes)

    This 10-minute plank & pushup flow is where mobility meets muscle gain. Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on maximally protracting (or pushing away) your shoulder blades (or scapular) for serratus anterior development.

    Perform e...

  • STEPUPS FLOW 1

    This is a mostly daily stepups follow-along flow you can do during Week 1 of the program.

    I created this high-box/step flow to fully mobilize the entire hip complex, alleviate back & hip pain, plus prep the body for stepups, lunges & all single-leg training. It’s also one of my go-to pre-walk/r...

  • KNEE MOBILITY FLOW (10 Minutes)

    I battled debilitating knee pain in my youth that resulted in 4 knee surgeries (2 on each knee) by the time I was 22. At the time, my surgeon told me I had the cartilage damage of a senior citizen and that activities like squatting, running & jumping were behind me. But I refused to accept the di...

  • 10-Minute Cool-Down: Ball Massage Flow

    Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. Though a foam roller is great for getting larger areas, a lacrosse ball is ideal for smaller spots & trigger points. This ball massage flow hits...

  • Box Breath Box Squat Drill

    If you’re looking to maximize your squat performance, you must train your breath in the squat shape. Besides inhaling through the nose on the eccentric or stretching phase (going down) and exhaling through the mouth on the concentric or shortening phase (going up) during dynamic reps, you can als...

  • 10-MINUTES: Foam Roll Flow (Pre/Post-Workout)

    Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. This foam roll flow hits 5 key body zones that need extra TLC. You could also use this routine later in the day or on off-days for best results....

  • 6-Minute Quads Foam Roll Flow

  • Shin Box Getups

    The Shin Box (or 90/90 position) improves internal/external hip rotation. Adding the hip raise strengthens the glutes. Adding the overhead lunge portion of the getup makes this a complete lower body mobility and activation sequence.

    Once you can do this with your bodyweight, add the overhead sin...

  • Bear to Crab Roll Flow

    This drill is specifically for those that have been struggling with the bear row to crab press exercise. But it's a complete 3-dimensional core stabilizer and hip + shoulder mobilizer that all trainees should keep in their toolbox. Set the clock for 2-5 minutes and flow between the various positi...

  • Med Ball Shin Box Raises

    This is a great variation and progression on the shin box, particularly the raising portion from seated to tall-kneeling. Do 5-10 controlled reps/side or spend 2-5 minutes/side pre/post-workout or or on off-days. You can also plug this in to part of a full shin box flow.

  • Split-Kneeling Hip Mobility Complex

    This complex is amazing for improving lunging, squatting, walking and running mechanics. Do 5-10 reps in each position or spend 5-10 minutes on each side pre/post-workout or on off-days. If you really struggle with this, try to work it daily for a few months.

  • BJ's 8-Week Breathing Program

    I committed to learn how to sing in 2020. The biggest thing that was holding me back was a total lack of breath control and being a vertical chest, neck and mouth breather. So I've worked daily on diaphragmatic belly and ribs breathing (abdomino-thoracic) in the following manner.

    Before I do my ...