Name: Playbook - 3D Athlete - Recovery 2
Uploaded: 2021-03-13T20:12:40.264Z
Duration: 25 min
Description: Recovery 2

*Do one set of each variation for the time prescribed 💯

*Start with the hands in on the hip and toes pointed in and heels away. 
*Sit the hips down and back as far as possible.

Forward/back rock

*Begin in a kneeling position with the hips back toes and and heels away. 
*Shift the hips side to side slow and controlled.

Lateral rock

Rocking

*In a half kneeling position start with the left leg up and right knee down. 
*Extend the right arm above your head on a stable object. 
*Squeeze the right glute and hold the position. 
*Repeat in the opposite direction.

Hip flexor/Oh reach

*In a half kneeling position rotate to torso to the up leg.

Corner hip flexor

Hip Flexor

*Start with both knees bent at a 90 degree angle with the outside arm extended forward over the front knee. 
*Your chest should be in line with the forward leg. 
*Hold each position 2-3 seconds before switching directions.

90/90 switch

*Begin with a slight bend in the right leg with the left knee on the ground. The hands should be even with the shoulders on the ground 
*Slowly shift the weight back and extend the knee until the heel is on the ground. 
*Return to the start position by driving the hips forward and bending the knee with the foot flat to the ground. 
*A knee bend and extend equals one rep.

Half kneeling forward/back hamstring mobility

*Start with the left knee on the ground and right leg extended in front of the body with a soft knee.
*Reach forward with the arms as far as you can or until the shoulder is in line with the knee. Place hands on the ground. 
*Pull the heel through the floor and turn the foot in and out. The motion should be coming from the hip with the knee and foot following the movement at the hip complex.
*Perform slow controlled rotations on both sides of the body.

Half kneel toe in/out hamstring stretch

Hamstring

*Start on all 4s with both knees on the ground bent to about hip height, heels angled in to the midline of the body and arms extended forward. 
*Slowly sit the hips down and back with the knees moving. Squeeze the glutes as you drive the hips forward to create a more aggressive stretch.

Groin/both knees bent

*Start with the left knee on the ground at a 90 degree angle, hands in line with the shoulder and right leg extended laterally with the inside of the foot flat on the ground.
*Slowly toe the right foot in and out, the hip should drive the movement with the rest of the leg following the motion. 
*Do 8 reps on each leg

Ground based toe in/out groin stretch

Groin

*Begin in a push up position shifting the hips up and back with no bend in the knees or elbows. 
*As you return to the start position drive the left knee to the outside of the left hand and pause for two seconds. 
*Return to a push up position and repeat. 
*Do one set of 8 reps on the right and left side.

Upward dog/Spider-Man

*Find a stable object and grab with both hands. 
*Sit the hips back and hold.

Lat stretch

*Find a stable object and reach up and across your body on a 45 degree angle 
*Sit the hips down and back and hold the position.
*Repeat on the opposite direction

Crossover lat/trap stretch

*Start in a lunge position with the right leg in front of the left next to a wall. 
*Have both hands in a neutral position at shoulder height. 
*Open the right hand up out and around until you are facing the wall. 
*Your right arm should be about in line with the left arm facing the wall. 
*Repeat in the opposite direction.

Recovery 2

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