{"id":14960,"date":"2025-08-22T00:43:57","date_gmt":"2025-08-21T17:43:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14960"},"modified":"2025-08-22T00:43:57","modified_gmt":"2025-08-21T17:43:57","slug":"total-gym-summer-camp-day-4","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14960","title":{"rendered":"Total Gym Summer Camp Day 4"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><strong>Total Gym Summer Camp<\/strong><br \/><strong>Day 4: Flex &amp; Flow Thursday | Recovery &amp; Mindset<\/strong><br \/><em>Maria Sollon MS, CSCS, PES<\/em><\/p>\n<p>Hey Camper! You\u2019ve powered through three action-packed days of camp\u2026 now it\u2019s time to shift gears and focus on recovery, mobility, and the strength of your mindset.<\/p>\n<p>\u2728 Flex &amp; Flow Thursday is all about restoring, rebalancing, and recharging your body so you\u2019re ready to finish camp strong. Today\u2019s session blends flexibility and mindful movement in a breath-focused flow on your Total Gym.<\/p>\n<p>\ud83c\udf32<strong> New camper alert! <\/strong>Check out the Total Gym Summer Camp Brochure to dive into the full schedule and kick things off right.<strong> <a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-summer-camp\">Total Gym Summer Camp \u2013 Total Gym Pulse<\/a><\/strong><\/p>\n<p>\ud83e\uddd8\u200d\u2640\ufe0f <strong>Why Recovery Matters<\/strong><\/p>\n<p>Recovery isn\u2019t a pause.\u00a0 It\u2019s a powerful part of progress. It helps prevent injury, enhances performance, and supports your body\u2019s ability to rebuild stronger from the inside out.<\/p>\n<p>Today\u2019s active recovery session is designed to:<br \/>\u2022 Improve flexibility and mobility<br \/>\u2022 Enhance circulation and reduce muscle soreness<br \/>\u2022 Boost mental focus and clarity<br \/>\u2022 Support long-term strength gains<\/p>\n<p>Mobility work and breath control are the secret sauce to restoring balance and building resilience, so you\u2019re ready for whatever comes next!<\/p>\n<p>\ud83d\udcaa<strong> Total Gym Workout of the Day: Flex &amp; Flow Mobility Circuit<\/strong><strong><br \/><\/strong><strong><em>Focus: <\/em><\/strong><em>Control, breath, and increasing range of motion<\/em><\/p>\n<p><strong>Sets:<\/strong> 1 round<br \/><strong>Reps\/Time:<\/strong> Move slowly and mindfully through each stretch, coordinating breath with movement. Hold each stretch for 15 to 30 seconds. Perform 5 active repetitions on each side before moving on.<\/p>\n<p><strong>Set Up: <\/strong><\/p>\n<p><strong>Accessories: <\/strong>Squat Stand<\/p>\n<p><strong>Incline: <\/strong>Low-Medium incline level (high level <em>assists<\/em> with flexibility)<\/p>\n<p><em>Face Vertical Column <\/em><\/p>\n<ol>\n<li>Plank- Up Dog- Down Dog<\/li>\n<li>Runners lunge \u2013 Hamstring rocks (R\/L)<\/li>\n<\/ol>\n<p><em>Seated Facing Squat Stand<\/em><\/p>\n<ol start=\"3\">\n<li>Seated spinal twists<\/li>\n<li>Supine figure-4 glute stretch<\/li>\n<\/ol>\n<p><em>Kneeling Facing Squat Stand<\/em><\/p>\n<ol start=\"5\">\n<li>Kneeling hip flexor stretch + reach<\/li>\n<li>Child\u2019s pose + Breath work<\/li>\n<\/ol>\n<p>\ud83c\udfa5<em> Watch the demo video for flow cues and deep stretch variations to unlock better movement.<\/em><\/p>\n<p>\ud83d\udccb <strong>Daily Badge Checklist<\/strong><br \/>\u2705 Complete the Flex &amp; Flow workout<br \/>\u2705 Do a 5-minute quiet reflection or meditation<\/p>\n<p>\u2705 Fuel up with something that makes your body feel good<\/p>\n<p>\u2705 Reflect: What\u2019s one positive mindset shift you\u2019ve noticed this week?<\/p>\n<p>\u2705 Earn your Recovery &amp; Mindset Badge<\/p>\n<p>\ud83c\udfaf Want to make camp even more fun? Follow along with me in real time! Head to my YouTube channel, and let\u2019s move through Day 4\u2019s Camp Workout together! <em>@groovysweat<\/em><\/p>\n<p>\ud83c\udfc5<strong>Camp Tip of the Day:<\/strong><br \/>Recovery isn\u2019t a step back\u2014it\u2019s a step forward. Treat your rest days like training days by showing up with intention. Your future self will thank you!<\/p>\n<p>\ud83d\udce5 Still need your Badge Board?<a href=\"https:\/\/blog.totalgymdirect.com\/wp-content\/uploads\/TG-Camp-Badge-Board-REVISED.pdf\"><strong> Download Summer Camp Badge Board PDF<\/strong><\/a><\/p>\n<p>You\u2019ve officially flowed through Day 4!<br \/>Give yourself a deep breath, a stretch, and a smile. Tomorrow, we hit the final challenge\u2014<strong>Friday Finale: Camp Closeout<\/strong><strong>!<\/strong><\/p>\n<p>Maria<\/p>\n<p><u>@GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n<p><em>Let\u2019s Connect on Social!<\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-summer-camp-day-4\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Total Gym Summer CampDay 4: Flex &amp; Flow Thursday | Recovery &amp; MindsetMaria Sollon MS, CSCS, PES Hey Camper! You\u2019ve powered through three action-packed days of camp\u2026 now it\u2019s time to shift gears and focus on recovery, mobility, and the strength of your mindset. \u2728 Flex &amp; Flow Thursday is all about restoring, rebalancing, and &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14960","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14960","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14960"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14960\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}