If you're serious about achieving long term results with your fitness program, then it's time to start taking a more active approach to your recovery process.

The "7 and 7" is a combination of bodyweight mobility flows and SMR techniques using a foam roller. Movement preparation exercises such as these are crucial to allowing your body to maximally recover between workouts.

Perform the "7 and 7" 2-4x/week depending on how "stiff" your body feels. Complete each mobility move for no less than 60 seconds and be sure to foam roll each bodypart for 60-120 seconds.

Be sure to BREATHE DEEPLY throughout each movement!

Loading more stuff…

Hmm…it looks like things are taking a while to load. Try again?

Loading videos…