Name: Playbook - Christopher Kellum - W1/D5 Stretches & Mobility
Uploaded: 2023-06-10T23:03:31.189Z
Duration: 15 min
Description: W1/D5 Stretches & Mobility

This was a nice break from all the other intense days. Very nice and relaxing. I did all exercises except the upward dog.

Hasan

This was a very helpful stretch session, gracias!

Camila Calderon

Today is a recovery day utilize it to complete some stretches. You may even go for a jog or bike ride for 15-20 minutes

-start standing
- reach your arms down toward the ground, walk your hands away from your feet,
-entering a plank-like position, before stepping your feet forward toward your hands and finally returning to a standing position. 
-You then continue the worm-like crawl for time or repetitions.

Inch worms

"- From a push up position (high plank), bring your knee between your hands with the knee and shin flat on the floor.
- Keeping your core engaged and rear leg straight, sit into the down leg and breathe."

Pigeon pose (Left)

- From a push up position (high plank), bring your knee between your hands with the knee and shin flat on the floor.
- Keeping your core engaged and rear leg straight, sit into the down leg and breathe.

Pigeon Pose (right)

- Start by lying face down on the floor, arms outstretched to either side.
- Turn your eyes to look at your right hand.
- Bend your right knee and lift your right leg off of the floor, and across your body toward your left hand.
- Your upper body can slightly roll off of the floor.
- Plant your right foot onto the floor and pause, taking deep breaths to relax into the stretch.
- Return to the start position then repeat on the opposite side.

Scorpion

-Plant both feet on the floor, hip-width apart.
-Release your right leg and take a small step forward, resting your heel ---on the floor with your foot flexed.
-Hinge forward from the hips and reach your right hand towards your right foot. 
-If you can reach, gently pull your toes back towards you.

Dynamic hamstring stretch

- Begin by lying face-down on the floor with your legs extended behind you, spread a few inches apart.
- The tops of your feet should rest on the mat — do not tuck your toes, as this can crunch your spine.
- Place your hands on the floor alongside your body, next to your lower ribs.
- Point your fingers to the top of the mat and hug your elbows in close to your ribcage.
- Inhale as you press through your hands firmly into the floor.
- Straighten your arms, lifting your torso and your legs a few inches off the floor.
- Press down firmly through the tops of your feet.
- Strongly engage your leg muscles to keep your thighs lifted off the floor.
- Keep your elbows pressed alongside your body.
- Drop your shoulders away from your ears and lift your chest toward the ceiling.

Upward dog

-start off in a high lunge position, with your right foot forward. Then, slowly drop your left knee to the ground and elevate it on the wall
-Take a few moments to find balance, 
Hold for 45 seconds

Kneeling quad stretch (left)

-start off in a high lunge position, with your left foot forward. Then, slowly drop your right knee to the ground and elevate it on the wall
-Take a few moments to find balance, 
Hold for 45 seconds

Kneeling quad stretch (right)

-Start in the kneeling position
-Extend your arm in front of you with your palms up.
-Back side of the hand pressing on the floor ( light pressure)
-Once you feel a stretch in your forearms relax there

Wrist flexion stretch

-Start in the kneeling position
-Extend your arm in front of you with your palms down
-pressing on the floor palms down 
-Slowly lean forward and add light pressure 
-Once you feel a stretch in your forearms relax there for 45 seconds

Wrist extension stretch

- Stand up right
-Circle your arms forward in a controlled manner
-repeat for desired time

Arm circles (front)

Speed should be at 5-8mph pick your jog range

Light jog

W1/D5 Stretches & Mobility

Phenomenal workout. Great way to start the morning.

Nathan

Joyce

The exercises are very challenging. Today was my first time trying this and this is my first time working out in a while, so I did not complete all the exercises. I will try again tomorrow. I looked at all the videos and the instructions are very clear. The camera angles clearly show proper form.

W1/D1 Upper Body

Great workout, feel it in your legs afterwards.

The videos are very clear and the instructions provide further clarity. After watching each video and then reading the instructions and then watching the video again, you get a clear sense of what you have to do. Independent of how you might feel after performing these exercises, the videos are clear and the instructions are clear and you can do the exercises easily. You should take it slow if you are just starting these workouts. Your body needs to get used to working out.

Kerry Chia

W1/D2 Lower Body

This is the third day from the body weight only program that I have tried. I have a few more days left to try from the program. If you do not want to invest in buying weights or gym equipment, or if you do not want to invest money in a gym membership, then this program is perfect for you. You will definitely loose weight and get in shape. You probably won’t get that perfect sculpted body, for that you will need to lift weights, but you will loose weight and you will get in shape. If this is your first time working out in a while, take it slow. Work on form. And if you feel sick, do not continue. Take a rest and try again tomorrow.

W1/D4 Full Body

Patrick

W1/D6 Core circuit

Marisol Del Villar

Just FYI the reps for the obliques are off. Left is 20 right is 25. Solid ab workout though!

W1/D5 Stretches & Mobility

Community

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