PathWelcome Series

Welcome to ROMWOD. We have developed this series of videos to walk you through the basics of what we do, why we do it, and how you can get the most out of the time you spend doing ROMWOD every day! All you need to do is push play and follow along.

25 Min
Welcome Day 1

Welcome to ROMWOD! On day 1, you will begin to see what it is that we do here, and the best part is, all you need to do is press play and follow along. This routine will focus on the hips, one of the places we spend time working on just about every day! Thanks for joining us, we are glad you are here!

  • Bound Angle
  • Rest
  • Lizard
  • Rest
  • Cross Shin
  • Rest
  • Seated Forward
  • Puppy Dog
  • Rebound
24 Min
Welcome Day 2

With one day already under your belt, its time to start really diving in. Today's routine will focus on hamstrings, hips and lower back. See if you can settle in to the poses a little more today, and soon you will be reaping the #swoleandflexy rewards.

  • Extended Arm Lizard
  • Extended Arm Lizard
  • Rest
  • Saddle Eagle
  • Lizard
  • Lizard
  • Fragon
  • Fragon
23 Min
Welcome Day 3

Day 3 is a great day to switch things up. Today we are going to work on the shoulders, wrists, and ankles. Take your time, clear your mind, and do some serious ROM work today!

  • Low Dragon
  • Low Dragon
  • Rest
  • Wrists
  • Toe Saddle
  • Saddle Archer
  • Low Dragon
  • Low Dragon
  • Pigeon
  • Pigeon
25 Min
Welcome Day 4

Today it's gonna get real! Let's go a little further into the quads and hips so that you can become even more #swoleandflexy. Learning to stay calm when you are uncomfortable is a huge focus of the ROMWOD program, and today you will get to test your mind!

  • Twisted Cross
  • Thread the Needle
  • Seal
  • Childs with Shoulders
  • Rest
  • Half Saddle
  • Seated Straddle
27 Min
Welcome Day 5

Day five will not only hit every major joint in your body, but it will also introduce you to a key component of your ROMWOD training, your breathing! We encourage you to do your best to breathe with Daniel's counts throughout this routine and to stay calm while you move through each pose. Training your mind is just as important as training your body, and learning to control your breath and your body's reaction to discomfort is at the heart of your daily ROMWOD training.

  • Dragon
  • Twisted Lizard
  • Dragon
  • Twisted Lizard
  • Down Dog
  • Saddle
  • Seated Forward
  • Supine Twist