Total Gym Summer Camp
Day 4: Flex & Flow Thursday | Recovery & Mindset
Maria Sollon MS, CSCS, PES
Hey Camper! You’ve powered through three action-packed days of camp… now it’s time to shift gears and focus on recovery, mobility, and the strength of your mindset.
✨ Flex & Flow Thursday is all about restoring, rebalancing, and recharging your body so you’re ready to finish camp strong. Today’s session blends flexibility and mindful movement in a breath-focused flow on your Total Gym.
🌲 New camper alert! 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
🧘♀️ Why Recovery Matters
Recovery isn’t a pause. It’s a powerful part of progress. It helps prevent injury, enhances performance, and supports your body’s ability to rebuild stronger from the inside out.
Today’s active recovery session is designed to:
• Improve flexibility and mobility
• Enhance circulation and reduce muscle soreness
• Boost mental focus and clarity
• Support long-term strength gains
Mobility work and breath control are the secret sauce to restoring balance and building resilience, so you’re ready for whatever comes next!
💪 Total Gym Workout of the Day: Flex & Flow Mobility Circuit
Focus: Control, breath, and increasing range of motion
Sets: 1 round
Reps/Time: 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.
Set Up:
Accessories: Squat Stand
Incline: Low-Medium incline level (high level assists with flexibility)
Face Vertical Column
- Plank- Up Dog- Down Dog
- Runners lunge – Hamstring rocks (R/L)
Seated Facing Squat Stand
- Seated spinal twists
- Supine figure-4 glute stretch
Kneeling Facing Squat Stand
- Kneeling hip flexor stretch + reach
- Child’s pose + Breath work
🎥 Watch the demo video for flow cues and deep stretch variations to unlock better movement.
📋 Daily Badge Checklist
✅ Complete the Flex & Flow workout
✅ Do a 5-minute quiet reflection or meditation
✅ Fuel up with something that makes your body feel good
✅ Reflect: What’s one positive mindset shift you’ve noticed this week?
✅ Earn your Recovery & Mindset Badge
🎯 Want to make camp even more fun? Follow along with me in real time! Head to my YouTube channel, and let’s move through Day 4’s Camp Workout together! @groovysweat
🏅Camp Tip of the Day:
Recovery isn’t a step back—it’s a step forward. Treat your rest days like training days by showing up with intention. Your future self will thank you!
📥 Still need your Badge Board? Download Summer Camp Badge Board PDF
You’ve officially flowed through Day 4!
Give yourself a deep breath, a stretch, and a smile. Tomorrow, we hit the final challenge—Friday Finale: Camp Closeout!
Maria
@GROOVYSWEAT
Let’s Connect on Social!
