Name: Playbook - Connor Obrochta - 5MW - 22 ( T-Spine Mobility)
Uploaded: 2022-09-12T15:24:11.585Z
Duration: 5 min
Description: 5MW - 22 ( T-Spine Mobility)

This 5MW Workout is all about mobility! You have 5 minutes to just move full Range Of Motion (ROM) 2-3 rounds holding each movement for 5-8 seconds!

Movements:
•10 Spider-Man Lunge
• 5 Supine 90’ Press
•10 Scorpion Kick

2-3 rounds holding each movement for 5-8 seconds!

Movements:
•10 Spider-Man Lunge
• 5 Supine 90’ press
•10 Scorpion Kick

- Start in a plank position with core engaged
- Bring your foot to the outside of your hand
- drop your same side elbow down towards the ground and rotate up same knee aide
- Return your leg to the starting position
- Repeat on the opposite side

Spiderman Lunge / worlds greatest

In a prone position laying flat on your stomach and arms out to either side of your body hugging/gripping the ground
- only rotate through the lower half bringing your right foot across your body and up to your left hand
- retrace it back and switch sides

Scorpion Kick

- Lying face down on the ground, arms at 90’ on either side of your body and legs extended
- Raise your chest and both your arms up keeping the 90’ position and your legs staying on the ground 
- Engaging your glutes as you lift
- At the top press both hands over head continuing to reach up towards the sky bringing your thumbs together 
- Retrace and Lower back to starting position

Superman OH press

5MW - 22

5MW - 22 ( T-Spine Mobility)

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