BAND ACTIVATION

& RECOVERY PROGRAM

FOR THE FUNCTIONAL ATHLETE

DEVELOPED BY OUR EXPERT TEAM OF

TB12 BODY COACHES IN PARTNERSHIP
WITH MAT FRASER
 WELCOME TO YOUR TB12
BAND ACTIVATION & RECOVERY PROGRAM

We designed our new TB12 Band Activation & Recovery Program through years of
experience working with men and women of all ages with a passion for functional
training. We’ve seen firsthand how physically demanding this kind of training is, and we
know that our unique approach to muscle activation and pliability is the perfect
complement to your daily WOD. This program is for anyone who is looking to feel their
absolute best, maximize their strength and mobility, and stay healthy despite the
intensive physical impact of training.

This manual will guide you through a four week cycle of TB12’s functional strength &
conditioning exercises you can use as a crucial pre-workout muscle activation regimen
for your daily WODs. Those exercises, plus our pre- and post-workout pliability exercises,
make this the ultimate guide to performance and recovery.

LET’S GO!

PREPARE PERFORM RECOVER

Your long-term success begins with You can’t train slow and expect to The demands of consistent training will
your habits. Invest in yourself by perform fast. Prepare your mind inevitably wear you out over time.
establishing a daily pliability routine and body for the demands of your Make rest and recovery a consistent
through pre- and post-workout WODs by performing our priority by focusing on daily pliability
pliability exercises performed on activation exercises at full speed work and considering ways to
training days and recovery days. while maintaining proper form. maximize the value of your sleep.

EVERYTHING YOU NEED TO PERFORM & RECOVER:

TB12 Vibrating PLIABILITY Sphere TB12 Looped Resistance Bands (LONG AND SHORT) TB12 ELECTROLYTES

TB12SPORTS.COM/SHOP
 https://www.instagram.com/tb12sports/ https://tb12sports.vhx.tv/smoothie-of-the-week

INSPIRED BY THE BEST, DEVELOPED FOR YOU

“
TB12 HAS CHANGED THE WAY I PREPARE MY BODY TO TRAIN AND
COMPETE, AND TAKEN MY RECOVERY TO THE NEXT LEVEL TOO.

I DO THE ACTIVATION EXERCISES IN THIS PROGRAM EVERY DAY

BEFORE MY WORKOUTS, AND I’M FEELING STRONGER AND HEAL-
THIER THAN I EVER HAVE BEFORE. USE THIS PROGRAM WITH
YOUR TRAINING, AND I’M CONFIDENT IT’LL HELP YOU GET
STRONGER AND FEEL YOUR BEST THE SAME WAY IT HAS FOR ME.

HARD WORK PAYS OFF!

MAT FRASER
“THE FITTEST MAN ON EARTH”
- FOUR-TIME CROSSFIT GAMES CHAMPION
-TB12 CLIENT
”
 https://www.instagram.com/tb12sports/ https://tb12sports.vhx.tv/smoothie-of-the-week

MEET THE TEAM BEHIND THE PROGRAM

THE TB12 BODY COACHES

JORDAN LOWRY, LAT, ATC
Jordan Lowry is a Licensed Athletic Trainer (LAT) and Certified Athletic
Trainer (ATC), and has been a TB12 Body Coach since May 2016. He is
from Highland, Utah and earned a Bachelor of Science in Athletic
Training from Brigham Young University. In college, he played Wing for
BYU Men’s Rugby and is one of only two players who has played in five
and won five USA College Rugby National Championships. Jordan leads
TB12’s CrossFit efforts and works as 4x CrossFit Games Champion Mat
Fraser’s personal Body Coach.

NICK POLI, PT, DPT, CSCS

Nick is a Licensed Physical Therapist (PT), a Certified Strength and

Conditioning Specialist (CSCS), and holds a Doctorate Degree in
Physical Therapy (DPT). He is originally from Bronxville, New York, and
earned a Bachelor of Science in Computer Information Systems from
Quinnipiac University and a Doctorate of Physical Therapy from Hunter
College. Outside of TB12, he enjoys training mixed martial arts.

TB12 CrossFit Family,

My name is Jordan Lowry, and I am a Body Coach at our TB12 Center in Foxboro, MA. I’m an avid
functional athlete and was fortunate to have the opportunity to bring my passion to life in the
form of this program – a program that I know can greatly benefit all of you in so many ways.

I’ve spent the last year working with Mat Fraser. I’ve learned more from that experience than I
ever could have imagined, and my work with Mat is what inspired me to put this program toge-
ther. By focusing on pliability and muscle activation, Mat and I have made incredible progress
together – both in his overall physical health and his performance in the gym. The simple pro-
gramming in this PDF has helped Mat reach new heights on the biggest stage, and I know it can
do the same for so many of you.

I can’t wait to see what you all can accomplish! Let’s go!!
 THE TB12 APPROACH TO PERFORMANCE & RECOVERY

A TB12 BODY COACH IS A LICENSED PHYSICAL THERAPIST, ATHLETIC TRAINER, OR ACUPUNCTURIST WHO
SPECIALIZES IN TREATING CLIENTS THROUGH A HOLISTIC FOCUS ON IMPROVING TISSUE PLIABILITY.

TB12 Body Coaches work one on one with each individual client to create a treatment plan that is
centered around the pillars of pliability – nutrition, hydration, cognitive health, recovery, and
tissue pliability techniques. Each of these pillars plays an important role in enhancing an
individual’s pliability, allowing our clients to achieve their goals, and do what they love better,
and for longer.

TB12 Body Coaches develop programs and work with each client’s specific needs and goals to
ensure they are successful in the activities they perform on a daily basis. TB12 Body Coaches are
experts at identifying muscle imbalances and asymmetries within an individual's movement
patterns, and correcting them through enhancing the mind-body connection with hands on
pliability work and functional movement exercises. It is the Body Coach’s goal to create a positive
brain-body connection, allowing the muscle tissue to fire at 100% of its capacity – they help
make this happen by putting an individual through functional exercises specific to the
movements they perform during their sport or physical activity.

TB12 IS ABOUT HELPING PEOPLE DO WHAT THEY LOVE

BETTER, AND FOR LONGER!

YOUR DAILY TB12 HABITS:
Your ability to continue to perform the exercises outlined in this program is dependent upon the effort
you put into your recovery. Use a TB12 Vibrating Pliability Roller to target the key muscle groups in this
plan, both on recovery days and workout days, and you’ll help these muscles recover faster day-in
and day-out.
RECOVERY

Your body needs nutrients, water, and energy that will allow you to perform your absolute best and
recover as fast as possible so you can do it all over again the next day. Eating a balanced diet filled
with plenty of fruits, vegetables, and lean meats will provide the nutrients your body needs to
promote muscle growth and repair. You can also focus on foods with anti-inflammatory properties.
NUTRITION

At a minimum, you should drink one-half of your body weight in ounces of water every day. If you are
150 pounds, you need at least 75 ounces of water to hydrate yourself optimally while you are
performing the rigorous exercises in this program. Enhance your hydration by using TB12 Electolytes,
and be sure to focus especially on your hydration during the most active days in your program.
HYDRATION

Always remember to focus on form first. Never compromise proper form when performing an
exercise. The goal is always to match the speed of an exercise with the speed of your sport or activity
to prepare your brain and body for in-game and real-life situations. We believe in using resistance
bands to perform many of these functional movements, as they offer a wide, fluid range of motion,
FUNCTIONAL MOVEMENT helping you build strength and power without overloading your muscles or tendons.

Proper rest and a full 8 hours of sleep are critical for the body to recover from the stresses of daily
life, both physical and mental. Limit caffeine and sugar intake later in the evening and turn off all
electronics 30 minutes before you go to sleep in order to ensure that you are properly rested.
REST
 LOWER BODY PLIABILITY
Equipment: TB12 Vibrating Pliability Roller or Vibrating Pliability Sphere

Make pliability rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout your
body. Dedicate 5 minutes before each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.

FREQUENCY: Every day, including recovery days, before and after working out

DURATION: Roughly 1 minute per muscle segment

1. HAMSTRINGS 2. CALF MUSCLE

Begin by sitting on the ground with the device behind your knee. Roll from the back of Place the device above the ankle joint. Roll towards the knee, then back down to just
your knee up to the base of your bottom, then down to the back of your knee. Be sure above ankle. Be sure to cover the middle, outside, and inside of the muscles. You can
to hit the middle, outside, and inside of the muscles. Repeat this motion until you feel a enable deeper pressure by crossing one leg over the other. Repeat this motion until you
change in the tissue, then switch legs. feel a change in the tissue, then switch legs.

3. GLUTEUS MAXIMUS/MEDIUS 4. ILIOTIBIAL BAND (ITB)

Begin by sitting on the device with one side of your buttocks. Roll from the back part of Begin propped
with the device on the
up on both ground,
arms positioned
with one on your
leg crossed low back
in front — avoiding
of your body andgoing
the
your leg up to the top of your hip (just below the low back). Be sure to rotate your leg directlybetween
device over the your
spine. Roll thigh
other from the
andtop
theof your buttocks
ground, to the
right above themid-back,
knee. Rollthen
up todown
the to
and trunk as you roll to cover all parts of the muscles. Repeat this motion until you feel a the top of the buttocks. Repeat this motion until you feel a change in the tissue,
top outside of your hip, then return to the outside of your thigh just above the knee.then
change in the tissue, then switch sides. You can enable deeper pressure by crossing on switch sides.
Repeat this motion until you feel a change in the tissue, then switch legs.
leg over the other.

5. QUADRICEPS 1. GLUTE
6. INNER BRIDGE
THIGH/GROIN

Begin face down, propped up on your elbows with the device on your front thigh right Place the device on the inside of your thigh just above the knee. Roll to your upper
above the knee. Roll from the top of your knee to the front of your hip – just below your groin and pelvis, then back down to just above the knee on your inner thigh. Be sure to
pelvis – then back down to the starting position. Be sure to cover the middle, outside, cover the middle, outside, and inside of the muscles.
and inside of the muscle. Repeat this motion until you feel a change in the tissue, then
switch legs.

7. BOTTOM OF THE FOOT

Begin by placing your heel on the device and — using your body weight to apply
pressure — roll up to your toes while spreading your toes wide. Then roll back to your
heel while curling your toes. Be sure to cover all the tissue on the bottom of your foot.
 UPPER BODY PLIABILITY
Equipment: TB12 Vibrating Pliability Roller or Vibrating Pliability Sphere

Make foam rolling a daily habit in order to maintain pliable muscle tissue and reduce the soreness and tightness throughout your
body. Dedicate 5 minutes after each workout, as well as on recovery days, to thoroughly foam rolling the following muscle groups.

FREQUENCY: Every day, including recovery days, before and after working out

DURATION: Roughly 1 minute per muscle segment

1. BACK AND SHOULDER 2. MID TO UPPER BACK

Begin by lying on your side with the device contacting the back of your shoulder Begin by sitting in front of the device, then lean back until your mid back is in contact
between your torso and upper arm. Roll from the back of your shoulder down the side with it. Roll from your mid back up to the base of your neck, then back down to your
of your trunk to mid-rib level, then back. Rotate your trunk to cover the middle, front, mid back. Rotate from side-to-side, making sure to hit both sides of the musculature on
and back parts of the muscle. Repeat this motion until you feel a change in the tissue, the side of your spine.
then switch sides.

3. LOWER BACK 4. BETWEEN THE SHOULDER BLADES

Begin propped
Begin with the device on the
up on both ground,
arms positioned
with one on your
leg crossed low back
in front — avoiding
of your body andgoing
the Cross your arms across your chest to open up the shoulder blades. Roll up and down
directlybetween
device over the your
spine. Roll thigh
other from the
andtop
theof your buttocks
ground, to the
right above themid-back,
knee. Rollthen down
up to the to between your shoulder blades, being sure to rotate your trunk from side-to-side in order
the top
top of the
outside of buttocks. Repeat
your hip, then this to
return motion until you
the outside feel athigh
of your changejustinabove
the tissue, then
the knee. to get both sides of the muscles between your shoulder blades.
switch sides.
Repeat this motion until you feel a change in the tissue, then switch legs.

5. OUTSIDE OF FOREARM 6. INSIDE OF FOREARM

Roll
Beginfrom
facethe top of
down, your forearm
propped up on down to yourwith
your elbows wrist,
thebeing
devicesure
onto cover
your thethigh
front middle,
right Begin by kneeling with the device under the inside of your forearm just below the
outside,
above the and inside
knee. Rolloffrom
the muscle. Repeat
the top of this motion
your knee until you
to the front feelhip
of your a change in the your
– just below elbow. Roll from the top of your forearm down to your wrist, being sure to cover the
tissue,
pelvis –then
thenswitch arms. to the starting position. Be sure to cover the middle, outside,
back down middle, outside, and inside of the muscle. Repeat this motion until you feel a change in
and inside of the muscle. Repeat this motion until you feel a change in the tissue, then the tissue, then switch arms.
switch legs.

7. CHEST

Begin bywith the face

lying device on the
down withground, positioned
the device on your
positioned low chest
on your back — andavoiding going
your arm
directly over
extended theside.
to the spine. Roll
Roll from
from the
the top ofof
middle your
yourbuttocks
chest totothe
thefront
mid-back,
of yourthen down to
shoulder,
the top
then backof to
thethe
buttocks.
startingRepeat thisRepeat
position. motion until
this you feel
motion a you
until change
feel in the tissue,
a change then
in the
switch then
tissue, sides.switch sides.
 FUNCTIONAL MUSCLE ACTIVATION OVERVIEW: WEEKS 1 & 2

TRAINING
TRAINING OVERHEAD
OVERHEAD ACTIVE
ACTIVE FRONT
FRONT OVERHEAD
OVERHEAD PUSH-UPS/
PUSH-UPS/ ACTIVE
ACTIVE
DEADLIFT
DEADLIFT
FOCUS
FOCUS SQUAT
SQUAT RECOVERY
RECOVERY11 SQUAT/CLEAN
SQUAT/CLEAN PRESSES
PRESSES BURPEES
BURPEES RECOVERY
RECOVERY22

Full
Full Body
Body Full Body
Upper Body Full
Full Body
Body Full
Full Body
Body Upper
Upper Body
Body Upper
Upper Body
Body Full
Full Body
Body
PLIABILITY
PLIABILITY
Pliability
Pliability Pliability
Pliability Pliability
Pliability Pliability
Pliability Pliability
Pliability Pliability
Pliability Pliability
Pliability

Glute
Glute &
& Core
Core Glute
Glute &
& Core
Core Glute
Glute &
& Core
Core Glute
Glute &
& Core
Core Glute
Glute &
& Core
Core Glute
Glute &
& Core
Core Glute
Glute &
& Core
Core
WARM-UP
WARM-UP
Warm
Warm UpUp 11 Warm
Warm UpUp 22 Warm
Warm UpUp 11 Warm
Warm UpUp 22 Warm
Warm UpUp 11 Warm
Warm UpUp 22 Warm
Warm UpUp 11

FOCUS ON BUILDING YOUR BRAIN-BODY CONNECTION

THE
THE GOAL
GOAL IS
IS TO
TO USE
USE THESE
THESE RESISTANCE
RESISTANCE BAND
BAND EXERCISES
EXERCISES TO
TO ACTIVATE
ACTIVATE THE
THE MUSCLES
MUSCLES USED
USED IN
IN YOUR
YOUR TRAINING
TRAINING

GLUTE
GLUTE &
& CORE
CORE WARM
WARM UP
UP 1:
1: GLUTE
GLUTE &
& CORE
CORE WARM
WARM UP
UP 2:
2:
Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side
side and
and repeat
repeat for
for Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side
side and
and repeat
repeat for
for
two
two total
total sets
sets to
to activate
activate your
your core
core and
and glutes.
glutes. two
two total
total sets
sets to
to activate
activate your
your core
core and
and glutes.
glutes.

Lateral
Lateral Band
Band Walk
Walk Front
Front Plank
Plank
Glute
Glute Medius
Medius Side
Side Plank
Plank Banded
Banded Step-Ups
Step-Ups
Kettlebell
Kettlebell Hip
Hip Thruster
Thruster Half
Half Kneeling
Kneeling High-to-low
High-to-low Chops
Chops
Pallof
Pallof Press
Press Three
Three Directional
Directional Toe
Toe Taps
Taps
DEADLIFT
DEADLIFT TRAINING
TRAINING DAY:
DAY: OVERHEAD
OVERHEAD PRESS
PRESS TRAINING
TRAINING DAY:
DAY:
Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side.
side. Rest
Rest for
for 60
60 Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side.
side. Rest
Rest for
for 60
60
seconds
seconds between
between rounds
rounds and
and repeat
repeat for
for three
three total
total sets.
sets. seconds
seconds between
between rounds
rounds and
and repeat
repeat for
for three
three total
total sets.
sets.
Double
Double Leg
Leg Glute
Glute Bridge
Bridge Holds
Holds Kneeling
Kneeling Overhead
Overhead Press
Press Variations
Variations
Banded
Banded Deadlift
Deadlift Squat
Squat with
with Overhead
Overhead Reach
Reach
Anterior
Anterior Banded
Banded Bent-Over
Bent-Over Row
Row Prone
Prone Lift-Offs
Lift-Offs

OVERHEAD
OVERHEAD SQUAT
SQUAT OR
OR SNATCH
SNATCH TRAINING
TRAINING DAY:
DAY: PUSH-UPS
PUSH-UPS OR
OR BURPEES
BURPEES TRAINING
TRAINING DAY
DAY
Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side.
side. Rest
Rest for
for 60
60 Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side.
side. Rest
Rest for
for 60
60
seconds
seconds between
between rounds
rounds and
and repeat
repeat for
for three
three total
total sets.
sets. seconds
seconds between
between rounds
rounds and
and repeat
repeat for
for three
three total
total sets.
sets.

Banded
Banded Y’s
Y’s Banded
Banded Pull
Pull Aparts
Aparts
Prone
Prone PVS
PVS Press
Press Scap
Scap Push-Ups
Push-Ups
Deep
Deep Squat
Squat Hold
Hold Lateral
Lateral Resisted
Resisted Front
Front Plank
Plank (Push
(Push Up
Up Position)
Position)

FRONT
FRONT SQUAT/CLEAN/WALLBALL
SQUAT/CLEAN/WALLBALL TRAINING
TRAINING DAY:
DAY: ACTIVE
ACTIVE RECOVERY
RECOVERY DAY:
DAY:
Perform
Perform each
each exercise
exercise for
for 20
20 seconds
seconds each
each side.
side. Rest
Rest for
for 60
60 We
We recommend
recommend building
building two
two active
active recovery
recovery days
days into
into your
your
seconds
seconds between
between rounds
rounds and
and repeat
repeat for
for three
three total
total sets.
sets. weekly
weekly schedule.
schedule. These
These lighter
lighter workouts
workouts will
will help
help facilitate
facilitate
muscle
muscle recovery
recovery while
while keeping
keeping you
you active.
active. Perform
Perform each
each
Sit
Sit Squats
Squats exercise
exercise for
for 20
20 seconds
seconds per
per side,
side, rest
rest for
for 60
60 seconds
seconds between
between
RNT
RNT Squat
Squat rounds
rounds and
and repeat
repeat for
for three
three sets.
sets.
Squat
Squat Jumps
Jumps
Glute
Glute Medius
Medius Side
Side Plank
Plank
“USE
“USE THESE
THESE EXERCISES
EXERCISES BEFORE
BEFORE YOU
YOU BEGIN
BEGIN Anterior
Anterior Reach
Reach
Lateral
Lateral Band
Band Walks
Walks
YOUR
YOUR LIFTS
LIFTS TO
TO HELP
HELP ACTIVATE
ACTIVATE THE
THE X-Plank
X-Plank
MUSCLES
MUSCLES YOU’LL
YOU’LL USE.
USE. THIS
THIS HELPS
HELPS REDUCE
REDUCE Seal
Seal Jacks
Jacks
YOUR
YOUR RISK
RISK OF
OF INJURY,
INJURY, AND
AND PREPARES
PREPARES YOUR
YOUR Band
Band Core
Core Rotations
Rotations
Banded
Banded Deadlifts
Deadlifts (quick)
(quick)
BODY
BODY FOR
FOR THESE
THESE LIFT
LIFT DAYS.”
DAYS.” Foot
Foot Fire
Fire to
to Hip
Hip Turn
Turn

-BODY
-BODY COACH
COACH JORDAN
JORDAN

CLICK HERE TO ACCESS VIDEOS FOR

MANY OF THE EXERCISES SPECIFIC TO
THIS PROGRAM
 FUNCTIONAL MUSCLE ACTIVATION OVERVIEW: WEEKS 3 & 4

TRAINING OVERHEAD ACTIVE FRONT OVERHEAD PUSH-UPS/ ACTIVE

DEADLIFT
FOCUS SQUAT RECOVERY 1 SQUAT/CLEAN PRESSES BURPEES RECOVERY 2

Full Body Full Body

Upper Body Full Body Full Body Upper Body Upper Body Full Body
PLIABILITY
Pliability Pliability Pliability Pliability Pliability Pliability Pliability

Glute & Core Glute & Core Glute & Core Glute & Core Glute & Core Glute & Core Glute & Core
WARM-UP
Warm Up 1 Warm Up 2 Warm Up 1 Warm Up 2 Warm Up 1 Warm Up 2 Warm Up 1

PRIORITIZE PROPER FORM WHILE YOU INCREASE RESISTANCE

THE GOAL IS TO USE THESE RESISTANCE BAND EXERCISES TO ACTIVATE THE MUSCLES USED IN YOUR TRAINING

GLUTE & CORE WARM UP 1: GLUTE & CORE WARM UP 2:

Perform each exercise for 20 seconds each side and repeat for Perform each exercise for 20 seconds each side and repeat for
two total sets to activate your core and glutes. two total sets to activate your core and glutes.

Lateral Band Walk – Medium/Heavy Band Front Plank w/ Shoulder Taps

Glute Medius Side Plank – Medium Band Banded Step-Ups – Heavy Band
Kettlebell Hip Thruster – Medium/Heavy Band Half Kneeling High-to-low Chops – Heavy Band
Pallof Press – Heavy Band Three Directional Toe Taps – Light/Medium Band
DEADLIFT TRAINING DAY: OVERHEAD PRESS TRAINING DAY:
Perform each exercise for 20 seconds each side. Rest for 60 Perform each exercise for 20 seconds each side. Rest for 60
seconds between rounds and repeat for three total sets. seconds between rounds and repeat for three total sets.

Single Leg Glute Bridge Holds Standing Overhead Press Variations

Banded Goodmornings Banded Single Arm Overhead Press
Anterior Banded Deadlift Goblet Squat w/ Overhead Reach

OVERHEAD SQUAT OR SNATCH TRAINING DAY: PUSH-UPS OR BURPEES TRAINING DAY

Perform each exercise for 20 seconds each side. Rest for 60 Perform each exercise for 20 seconds each side. Rest for 60
seconds between rounds and repeat for three total sets. seconds between rounds and repeat for three total sets.
Scap Rows
Sott’s Press Scap Push-Ups w/ Band Around Shoulders (Light/Med)
Low Squat Y Press Lateral Resisted Walking Planks
Dead Hang from Pull Up Bar
ACTIVE RECOVERY DAY:
FRONT SQUAT/CLEAN/WALLBALL TRAINING DAY:
We recommend building two active recovery days into your
Perform each exercise for 20 seconds each side. Rest for 60
weekly schedule. These lighter workouts will help facilitate
seconds between rounds and repeat for three total sets. muscle recovery while keeping you active. Perform each
Sit Squats (Lower Surface) exercise for 20 seconds per side, rest for 60 seconds between
rounds and repeat for three sets.
RNT Squat – Medium Band
Squat Jumps w/ Band Around Knee
Single Leg Glute Bridge
Banded Lateral Lunge
“PUSH YOURSELF TO INCORPORATE Lateral Resisted Walking Planks
HEAVIER RESISTANCE BANDS INTO YOUR Split Stance High-to-Low Chops
Single Leg RDL
ACTIVATION EXERCISES OVER THE NEXT Glute Resisted Squat Jumps
FEW WEEKS. YOU SHOULDN’T FEEL Pallof Press w/ Foot Fire
EXHAUSTED, BUT YOU WANT TO START TO Lateral Resisted Bird Dog
PUSH YOURSELF HARDER AT THIS POINT.

-BODY COACH NICK

CLICK HERE TO ACCESS VIDEOS FOR
MANY OF THE EXERCISES SPECIFIC TO
THIS PROGRAM
 FUEL YOUR RECOVERY

POST-WORKOUT
SUPPLEMENTATION
Though protein is an essential part of any balanced diet, We’ve included a few of our favorite protein smoothies,
that doesn’t mean it has to be boring! While we love using both our Whey Isolate and Plant-Based Proteins,
mixing our TB12™ Plant-Based Protein in water or our for you to make and enjoy as you recover after your next
favorite non-dairy milk alternative, there’s nothing quite workout. If you want more delicious smoothie recipes,
like a flavorful and protein-packed smoothie after a head over
er to our Instagram,
https://w Instagram
Inst , @TB12sports,
@TB1
v/smoothie
or to
workout. TB12sports.com to see our full library of smoothies.

TOM’S FAVORITE SMOOTHIE

INGREDIENTS
½ tbsp hemp seeds 1 cup frozen organic
½ tbsp chia seeds blueberries
½ tbsp ground flaxseed 1 banana, medium-sized
1 handful of walnuts ¼ cup rice milk
1 tbsp almond butter ¼ cup almond milk
1 scoop TB12™ Whey ¼ cup hemp milk
Protein Isolate

CHOCOLATE COVERED STRAWBERRY SMOOTHIE

INGREDIENTS
1 cup almond milk
1 cup frozen strawberries
1 scoop of TB12™ Plant-Based Protein: Chocolate
1 tbsp ground flaxseed
¼ cup almonds
1 banana, medium-sized

GREEN DREAM SMOOTHIE

INGREDIENTS
½ cup coconut water
1½ cup spinach
1 scoop of TB12™ Plant-Based Protein: Vanilla
1 cup frozen mango
1 banana
Juice of a lemon
 FUEL YOUR RECOVERY

POST-WORKOUT
NUTRITION
The perfect food choices are different for everyone, but We prioritize eating local, nutrient-rich whole foods like
there are many common elements that make up healthy organic fruits and vegetables and hormone-free,
dietary habits. No matter what you do day-to-day, no antibiotic-free lean meats, and this commitment to
matter what sport you play or how you get your exercise healthy eating is even more important after a workout.
— you need to fuel your body for the task at hand. Your Remember that food is your body’s fuel, and you’ll only
body needs nutrients, water, and energy that will allow get as much out of your body as you put into it.
you to perform your absolute best and recover as fast as
possible so you can do it all over again the next day.

HERE ARE A FEW OF OUR FAVORITE POST-WORKOUT FOODS

FATS CARBOHYDRATES PROTEINS

Avocados Sweet Potatoes Turkey

Chia Seeds Quinoa Free-Range Chicken

Flax Seeds Millet Grass-Fed Beef

Hemp Seeds Cauliflower Bison

Coconut Oil Mangoes Lentils

Pumpkin Seeds Bananas Kale

Walnuts Legumes Chickpeas

Almonds Steel-Cut Oats Raw Nuts

Macadamia Nuts Apples Sunflower Seeds

Almond Butter Spinach Wild Fish

Salmon Broccoli Organic Eggs

Extra Virgin Blueberries Supplemental TB12 Protein

Olive Oil (cold) (Whey Isolate or Plant-Based)

Tuna Squash Spirulina

Anchovies Chickpeas Non-Dairy Yogurt

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OTHER RECOVERY METHODS: WHAT WE RECOMMEND

MINDFULNESS: EPSOM SALT BATHS:

WHAT IS MINDFULNESS? WHAT IS EPSOM SALT?

There are two key pieces of mindful recovery: Epsom salt is a naturally occuring mineral
meditation and healthy sleep. compound made up of magnesium and sulfate
that has a number of tangible health benefits that
Meditation is a habitual process of training your are tied to recovery. You may be familiar with
mind to relax and refocus. Different approaches to epsom salt through its use by athletes, many of
meditation work better or worse for different whom rely on the salt in order to help reduce
people, so feel free to explore and find something inflammation and eliminate electrolyte
that works best for you. There are many free imbalances throughout the body.
guided meditation programs available that can
help you get started and provide you with more HOW DO I USE IT?
detailed insight into meditation. Epsom salt dissolves in water, so we recommend
adding it to a warm bath for best results. Epsom
Sleep is a time for uninterrupted therapy and salt can also be used in a foot bath or a small pail
natural regeneration. There is no better source of of water in order to target the feet and ankles. We
natural recovery than a full night of deep sleep, so suggest adding 2 cups of salt to a normal-sized
make your sleep schedule a priority no matter tub and soaking in the bath for at least 12 minutes.
how busy life gets. Studies have found that the
blue light from computer screens, TVs, and WHAT ARE THE BENEFITS?
smartphones negatively impacts your ability to fall When epsom salt dissolves into water, it releases
asleep. Turning off all your electronic devices at both magnesium and sulfate ions. The electrolyte
least a half-hour before bedtime will quiet your content in the salt can be absorbed through the
mind. Turn off or down the lights in your room and skin and helps contracted muscles relax and
create a relaxing environment before bed. begin to recover.

Both meditation and de-stimulation before bed WHERE CAN I FIND EPSOM SALT?
promote proper hormone balance in the body, You can purchase epsom salt from most drug
especially by limiting the release of the stress stores and a variety of online retailers.
hormone cortisol. Elevated cortisol levels can
cause inflammation and mental confusion, and
contribute to a higher risk of anxiety and
depression.

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TB12SPOR
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TB12’S FUNCTIONAL TRAINING ESSENTIALS

VIBRATING PLIABILITY ROLLER

Our Vibrating Pliability Roller is an upgrade
over traditional foam rollers. Four vibration
speeds allow for deeper muscle stimulation
RECOVERY
and enhanced pliability. Our Pliability Roller is
best for targeting lower body areas.

NUTRITION

VIBRATING PLIABILITY SPHERE

Our Vibrating Pliability Sphere is the ultimate
tool for overhead athletes. It targets
hard-to-reach areas in the shoulders, back,
and neck that often become tight and sore
among functional athletes.

LOOPED RESISTANCE BANDS

Our Looped Resistance Bands are a must-ha-
ve for anyone looking to perform the exerci-
ses in this program. They offer varying levels
of resistance and allow for fast, fluid move-
ments to help activate key muscle groups.

CALL US TO BOOK A
ONE-ON-ONE SESSION WITH
AN EXPERT TB12 BODY COACH
TB12 Boston: (857) 449-7525
TB12 Foxboro: (508) 543-4900
TB12 Tampa: (813) 442-6015