Total Gym Summer Camp Day 4

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 DogRunners lunge – Hamstring rocks (R/L)

Seated Facing Squat Stand

Seated spinal twistsSupine figure-4 glute stretch

Kneeling Facing Squat Stand

Kneeling hip flexor stretch + reachChild’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  

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