Latest Workouts

20 Min
Ground Yourself

When you ROM you get to know the ground, but today, think about grounding yourself. Get settled, be still, focus on every sensation, breathe deep, clear your mind, and connect with everything your body is feeling and telling you. This routine is all about the lower body with a focus on the hips, hams, ankles, calves, achilles, and quads. Daniel will count your breathing for you, so take advantage of that tool and get grounded!

  • Child’s Pose with Shoulders
  • Saddle
  • Dragon
  • Low Dragon
  • Dragon
  • Low Dragon
20 Min
Amphibian

Frog is at the center of today's ROM for your hamstrings, groin, hips, IT band, and lower back. This one is intense, so settle in, calm your breathing, and go amphibian!

  • Seated Forward Fold
  • Half Seated Frog
  • Fragon
  • Half Seated Frog
  • Fragon
  • Frog
20 Min
Dial It In

Dial it in with your breathing today. This is a fundamental part of ROMWOD and dialing it in will change your ROM game and your training. While you work on your breath, you will also get a great stretch for your calves, hamstrings, hips, IT band, quads, and shoulders.

  • Child’s Pose with Shoulders
  • Down Dog
  • Standing Forward Fold With Interlace Fingers
  • Extended ArmLizard
  • Lizard
  • Extended Arm Lizard
  • Lizard
  • Saddle
17 Min
Stand Up For Your ROM

Get through the first 4 minutes of this one, and then it's all down hill from there. After a very long standing straddle, we will get back on the floor for some quick supine work for your hips, hamstrings, IT band, groin, and lower back.

  • Standing Straddle
  • Single Leg Forward Bend
  • Happy Baby
  • Supine Lizard
  • Supine Pigeon
  • Supine Lizard
  • Supine Pigeon
22 Min
Let’s Do Lizards

Everything is awesome at Deuce, and today's routine is no different! We have lots of lizards in store. Why? Because as the Voice of ROM would say, "They are potent and important." This fundamental pose will be repeated several times along with stretches for your calves, hamstrings, groin, hips, quads,shoulders, and lower back.

  • Seal/Sphinx
  • Shoulder Circles in Saddle
  • Lizard
  • Half Front Split
  • Lizard
  • Half Front Split
  • Lizard
  • Seated Straddle
22 Min
Not So Easy But Good

Start your week and start this routine with a good but confronting pose! Take your time to get into it and take your time enjoy the benefits of today's routine for your hips, IT band, hamstrings, groin, upper and lower back, with just a touch of shoulders at the end. Happy Monday Everyone!

  • Twisted Lizard
  • Pigeon
  • Twisted Lizard
  • Pigeon
  • Seated Straddle
  • Sumo Squat
  • Cross Shin Archer
22 Min
Short and Sweet and Then Repeat

We are moving through these poses today quicker than usual, but we are going to circle back around to hit them again. Through this repetition you will find a sweet spot and you may surprise yourself with how deep you get on that last round! Most of the focus of today is on the lower body with just a bit of shoulders to finish up.

  • Dragon
  • Lizard
  • Twisted Lizard
  • Dragon
  • Lizard
  • Twisted Lizard
  • Dragon
  • Lizard
  • Half Front Split
  • Dragon
  • Lizard
  • Half Front Split
  • Seated Straddle
  • Cross Shin with Archer
19 Min
The Future Looks Bright

ROM with the future today as these teens guide you through a series of poses to work on your hips, hams, IT band, quads, shoulders, upper and lower back. Create the future you want by taking care of yourself today!

  • Eagle in Saddle
  • Down Dog
  • Standing Forward Fold with Interlace
  • Down Dog
  • Pigeon
  • Bound Angle
23 Min
It’s a Hard NoX Life

Join the Hernandez brothers from NoX Training as they lead you through a series of stretches that will have you singing about how hard your life is! With a 4 minute fragon and stretches for your hips, hams, groin, IT band, upper and lower back, you will challenge your limits, but you will definitely finish the routine singing for joy!

  • Half Front Split
  • Lizard
  • Fragon
  • Half Front Split
  • Lizard
  • Fragon
  • Eagle in Standing Straddle
  • Seated Straddle
20 Min
Power and Purpose

Tap into your potential today and find more power than you knew you had. Do it by spending time in these stretches for your hamstrings, hips, IT band, groin, shoulders, and upper back. It turns out that all this time spent on the floor stretching serves a pretty important purpose, so take advantage of it!

  • Child’s Pose with Shoulders
  • Flat Thread the Needle
  • Dragon
  • Lizard
  • Dragon
  • Lizard
  • Fragon
  • Sumo Squat
20 Min
Be Present

Be present for the next 20 minutes and pay attention to what you are feeling as you work your way through stretches for your hips, IT band, quads, shoulders, upper and lower back. Take the time to lose track of time. Focus on the here and now and nothing else.

  • Lizard
  • Pigeon
  • Lizard
  • Pigeon
  • Eagle in Saddle
  • Archer in Saddle
  • Saddle
  • Eagle in Seated Cross Shin
22 Min
Down and Dirty at Deuce

We are getting down on the floor and we are staying there for the whole routine. Todays ROM will focus entirely on the lower body with stretches for your hips, hams, IT band, and lower back. Follow along with the man, Ryan Schultz, on location at the one and only Deuce Gym in Venice, CA.

  • Bound Angle
  • Seated Forward Fold
  • Seated Straddle
  • Pigeon
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