Name: Playbook - Demi Bagby - Day 10
Uploaded: 2023-06-19T15:00:29.635Z
Duration: 15 min
Description: Day 10

Shoulders feeling good💪 now onto week 4 day 2 of the 12 week program💕

Kelsey

Zach

I didn't know I could roll out my traps! Thankyou!

Grant Cresswell

- Bilateral shoulder flex  2 x 1 min.  
- Banded lateral opener 2 x 1 min. each side
- Reverse sleeper stretch 2 x 1 min. each side
- Trap scrub 2 x 1 min. each side

-Kneel on the ground in front of a box
-Place your elbows on a box while holding a pic pipe in your hands with your palms facing you 
-Lower your head down stretching your shoulders 
-Work your hands back and forth to intensify the stretch

Bilateral shoulder flex

-Start by putting your arm threw a band at the wrist as your palm faces away from your body 
-Face away form the attachment point rotating your trunk to intensify the stretch

Banded lateral opener

-Place one arm behind your back with your arm bent at 90 degrees
-Reach across your body with your other hand and pull the elbow of the arm behind you to the front

Reverse Sleeper stretch

-Lay on the ground with a ball under your trap 
-Rotate your arm over head to extension above you self massaging the trap

Trap scrub

Day 10

Felt great relief in my back, lats, and neck. Thank you!

Firecracker

Victoria

Loooove mobility movements! This was just what I needed!

Amy Yeary

Day 1

Great stretch! Definitely helps pre and post workout!

Kaitlyn

Celeste

Day 2

This one really helped with the shoulder tension I’ve been having! I’ll probably do this one every single day as a part of my warm up 💪🏼

Jackson Knott

Day 3

Little uncomfortable at first with my arms and shoulders being so bulky but after a few sets of each it felt really good and loose. Hopefully that will help out with arm day tomorrow!

Gabby

Day 4

Would love for the videos to be a full minute long or to have the background music be 1 minute straight. Alternatively you could offer words of advice in the background during each exercise/stretch. It would help a lot if I understood why/how each exercise is done and what I should be feeling.

Frank

Day 5

Just update background noises and maybe a 360 so we can see what need to be activated. The 2 inner rotations took me a while to find.

Wake up early and stretch? Great start to a Sunday

Day 6

This one was very very helpful with my shoulder being the way it is. High pain but well worth it!

Day 7

Day 8

Day 9

Day 11

Day 13

Can't wait til I can do backflips, backflip program next 💪

Day 14

My neck really appreciated that after sleeping wrong the other day!

Nicole Zimmer

Day 15

Day 16

I couldn't finish it because everyone needed to leave the building due to an emergency😱

Minna

Day 17

Honestly never felt so good and sore at the same time 😂

Day 18

The challenge is over but we are still putting in the work right?

Day 19

Day 20

I’m sad I’m cancelling my subscription. I’m going to miss your workouts. Have you thought about doing a student discount? If not I’m def coming back when I graduate :)

Day 21

This one was the best!! So needed that 🤟🥰☀️

Day 22

Fantastic! It's amazing how much flexibility helps with athleticism! Wow!!!

Day 23

Day 24

My hip flexors are actually sore after this ☺️🌺. Anything to help with that lol?

Day 25

Oh my god. Those side hip rolls where just what I needed. 💛 I've been having such muscle ache today in that exact spot. I knew there was something in here that would help me.

Ann-Sophie

Day 26

What kind of ball do you use? I have all the cross ball and it looks different than yours.

Day 27

Brilliant you really know what your doing

So what do we do once we've finished your Mobility?
Girl, you almost have me at the splits 😂 . Movements improving here.

Day 10

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