{"id":422,"date":"2025-08-21T15:34:55","date_gmt":"2025-08-21T15:34:55","guid":{"rendered":"http:\/\/amateurssweeties.com\/?p=422"},"modified":"2025-08-22T16:02:10","modified_gmt":"2025-08-22T16:02:10","slug":"total-gym-summer-camp-day-4","status":"publish","type":"post","link":"http:\/\/amateurssweeties.com\/index.php\/2025\/08\/21\/total-gym-summer-camp-day-4\/","title":{"rendered":"Total Gym Summer Camp Day 4"},"content":{"rendered":"\n
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Total Gym Summer Camp<\/strong>
Day 4: Flex & Flow Thursday | Recovery & Mindset<\/strong>
Maria Sollon MS, CSCS, PES<\/em><\/p>\n

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

\"\u2728\" Flex & 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

\"\ud83c\udf32\" New camper alert! <\/strong>Check out the Total Gym Summer Camp Brochure to dive into the full schedule and kick things off right. Total Gym Summer Camp – Total Gym Pulse<\/a><\/strong><\/p>\n

\"\ud83e\uddd8\u200d\u2640\ufe0f\" Why Recovery Matters<\/strong><\/p>\n

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

Today\u2019s active recovery session is designed to:
\u2022 Improve flexibility and mobility
\u2022 Enhance circulation and reduce muscle soreness
\u2022 Boost mental focus and clarity
\u2022 Support long-term strength gains<\/p>\n

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

\"\ud83d\udcaa\" Total Gym Workout of the Day: Flex & Flow Mobility Circuit<\/strong>
<\/strong>Focus: <\/em><\/strong>Control, breath, and increasing range of motion<\/em><\/p>\n

Sets:<\/strong> 1 round
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

Set Up: <\/strong><\/p>\n

Accessories: <\/strong>Squat Stand<\/p>\n

Incline: <\/strong>Low-Medium incline level (high level assists<\/em> with flexibility)<\/p>\n

Face Vertical Column <\/em><\/p>\n

    \n
  1. Plank- Up Dog- Down Dog<\/li>\n
  2. Runners lunge – Hamstring rocks (R\/L)<\/li>\n<\/ol>\n

    Seated Facing Squat Stand<\/em><\/p>\n

      \n
    1. Seated spinal twists<\/li>\n
    2. Supine figure-4 glute stretch<\/li>\n<\/ol>\n

      Kneeling Facing Squat Stand<\/em><\/p>\n

        \n
      1. Kneeling hip flexor stretch + reach<\/li>\n
      2. Child\u2019s pose + Breath work<\/li>\n<\/ol>\n

        \"\ud83c\udfa5\" Watch the demo video for flow cues and deep stretch variations to unlock better movement.<\/em><\/p>\n

        \"\ud83d\udccb\" Daily Badge Checklist<\/strong>
        \"\u2705\" Complete the Flex & Flow workout
        \"\u2705\" Do a 5-minute quiet reflection or meditation<\/p>\n

        \"\u2705\" Fuel up with something that makes your body feel good<\/p>\n

        \"\u2705\" Reflect: What\u2019s one positive mindset shift you\u2019ve noticed this week?<\/p>\n

        \"\u2705\" Earn your Recovery & Mindset Badge<\/p>\n

        \"\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! @groovysweat<\/em><\/p>\n

        \"\ud83c\udfc5\"Camp Tip of the Day:<\/strong>
        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

        \"\ud83d\udce5\" Still need your Badge Board? Download Summer Camp Badge Board PDF<\/strong><\/a><\/p>\n

        You\u2019ve officially flowed through Day 4!
        Give yourself a deep breath, a stretch, and a smile. Tomorrow, we hit the final challenge\u2014Friday Finale: Camp Closeout<\/strong>!<\/strong><\/p>\n

        Maria<\/p>\n

        @GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n

        Let\u2019s Connect on Social!<\/em><\/p>\n

        <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n

        The post Total Gym Summer Camp Day 4<\/a> appeared first on Total Gym Pulse<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Total Gym Summer CampDay 4: Flex & Flow Thursday | Recovery & 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. Flex & Flow Thursday is all...<\/p>\n","protected":false},"author":1,"featured_media":357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[],"_links":{"self":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts\/422"}],"collection":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/comments?post=422"}],"version-history":[{"count":1,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts\/422\/revisions"}],"predecessor-version":[{"id":423,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts\/422\/revisions\/423"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/media\/357"}],"wp:attachment":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/media?parent=422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/categories?post=422"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/tags?post=422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}