Name: Playbook - Connor Obrochta - 5MW - 24 (Mobility)
Uploaded: 2022-09-12T15:24:11.576Z
Duration: 5 min
Description: 5MW - 24 (Mobility)

With this 5MW mobility block where you move through five minutes of movement. Try to hold at end range of motion for about 5 to 8 seconds per rep!

Movements:
• Lateral Lunge to rotation 
• Tabletop Birddog

In a comfortably wide stance with toes pointing forward
- Shift your body over your right heel pushing your right hip back and left leg locks out
- pull and rotate on your knee to the outside
- push in and rotate on your knee to the inside
- stay low and shift over to the other leg and complete the same rotations


***hold each for 4-8 seconds maximizing each rep

Lateral shifting lunge to rotations

- Start on your hands and knees 
- Take your knees off the ground and hold
- Elevate one arm and the opposite leg extending away from one another 
- reset back to the start and alternate sides 

** Tip - focus on keeping your knees under your hips and 1” off the ground on each rep

Table Top Alternating Bird dog

5MW - 24 (Mobility)

5MW 28 - (Weighted Metabolic)

5MW - 24 (Mobility)

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