Name: Playbook - Gritty Soldier - W8/D4 - Stretch & Mobility
Uploaded: 2024-01-20T14:25:57.085Z
Duration: 20 min
Description: W8/D4 - Stretch & Mobility

Time to give the body a break. Don't overstretch here, everything should be comfortable and feel good.

No equipment will be needed for this.

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Seated Hamstring Stretch (Left Leg)

Seated Hamstring Stretch (Right Leg)

- One leg will be close to a 90 degree bend in front of you. The other will be extended as straight as possible behind you.
- Bend forward at the waist for stretch.

Pigeon pose (left)

Pigeon pose (right)

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Pedal the feet to get a deeper stretch.

Downward dog pedals

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible
- With a flat back bring your head in between your arms 
- Bend your knees, lower glutes to your calves, then straighten legs and reverse movement

Downward dog to cobra flow

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

W8/D4 - Stretch & Mobility

Great first runs, never was a big runner. Trying to change that with GS help! One of my fitness goals forsure

Jake

Travis

Christopher

W1/D1 - BASELINE: 2 Mile Run (for time)

Is the TGU each or total? Same with lunges. I did each but i wasnt sure, i have always found TGU great but very time consuming

Jalen

W1/D2 - Strength & Power

Kris

This kicked my as I maintained 12-13.5 on each 100m 
I didn’t time 200m but just made I was putting I. The same amount of effort

Maxwell

W1/D3 - 100m/200m Sprints

Awesome workout. Stretch afterwards feels great.

Richard

Chris

W1/D4 - Strength

1:18. A little slower than my 1:10 split in Air Assault 4 years ago, but definitely workable.

Didn’t make the timeline but holy cow this one nearly did me in. Great workout though.

W1/D5 - ** Ruck March Assessment (6-miles)

Definitely tough but that’s how we build ourselves up.

Forgot to set the timer for the 3 mile but made it in good time. The rest definitely is a smoker. Get through the smoke to get better!🤙

W1/D6 - Conditioning

35:12. Humbling but motivating. This is the beginning.

Parker

Tough. Ran 4 miles in 39:40 at a decent pace.

W2/D1 - 4 Mile Run @ 80%

This work out was tough, but you got to pay the man. And pay I did!

W2/D2 - Strength & Power

W2/D3 - 100m/200m Sprints

W2/D4 - Strength

1:38.36 for 8 miles. Not bad. Hit 6 miles at 1:13. 5 minutes better than my previous 6 miler.

Workouts are killer, however had on a 50lbs ruck and feel great

W2/D5 - Ruck March (8-miles)

W2/D6 - Conditioning

Definitely challenging but pushed through.

W3/D1 - 5 Mile Run @ 80%

Challenging but head up and pushed through

W3/D2 - Strength & Power

W3/D3 - 100m/200m/400m Sprints

W3/D4 - Strength

W3/D5 - Ruck March (10-miles)

W3/D6 - Conditioning

It said 85% in the title and 80% in the description. Still a good run.

W8/D4 - Stretch & Mobility

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