Name: Playbook - Jenny Campion - W5/D4 Mobility n Steps
Uploaded: 2022-03-14T20:27:29.550Z
Duration: 60 min
Description: W5/D4 Mobility n Steps

Mobility and Steps 

Get our bodies moving through a variety of ranges of motion, while keeping that step count up!


Aim to get 7.5-10K steps in today!

Do 2-3 rounds of these mobility exercises. It’ll feel yuuuummmmmmmyy on those muscles and joints.

Open book:
-lay on side with shoulders and hips stacked
- bend knees 90 degrees so they are in line with hips
- extend both arms out straight, remaining level with shoulders
- Open up the top arm and begin twisting the torso, while keeping hips stacked. Follow around as far as you can with core engaged and goo alignment.
- return to start position 

Sundial:
- this takes the shoulder through a greater range of motion
- the upper arms is going to create a semi circle over head and around the body.
- aim is the keep the arm as close to the ground as possible.
- once the arm is extended over head, remember to rotate the palm up towards the ceiling.
- keep going until hand gets down towards the hip. 
-follow the rotation back in the same direction to start position.

REP COUNT: Do reps given for each movement (e.g 5 open books and 5 sundials)

Open books into Sundials

-Table top position (hands and knees)
- Reach one arm underneath the opposite armpit. Reaching as far around as you can get through the upper back (thoracic), while keeping low back level. 
- Then reverse the motion to take the arm back to it’s side and twist to reach up towards the ceiling. 
- Make sure not to “dump” into the shoulder of the supporting arm - press firmly through ground
-important not to achieve the range of motion through lower back and hips.

Thread the needle (thoracic rotation)

-Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward.
-Keep your left thigh in line with your body.
Place your right foot in front, aligning your knee above your ankle.
-Elongate your spine and engage your core and glutes.
-Keep your hips square.
Hold and breathe!
Do the opposite side.

Quad Stretch

3 point hip flexor stretch

Place one leg directly in front with the outer thigh and outer part of the shin resting on the floor, and bend knee at a 90-degree angle. The front thigh should be perpendicular to the body. Extend other leg out to the side with the inner thigh of the back leg resting on the floor, with knee bent at a 90-degree angle. Hinge torso forward, keeping back flat, neutral and shoulders squared toward the floor. Avoid hunching shoulders or crunching neck.

90/90 Hip Stretch

-Start in high plank position 
-Bend one knee to bring it in line with your sternum
-Place knee on the ground and externally rotate the shin as much as you can while maintaining level hips
-Engage core (no dip in low back), press knee and toe through the floor and try to remove your hands from the ground. This demands a lot of stability through the core and the hips, while feeling a stretch in the glute.
-Hold this for a count of 5-10seconds
-Alternate sides
-REP COUNT = total

Active Pigeon Stretch

Mobility

W5/D4 Mobility n Steps

Trying this program again because I liked it so much the first time!

Melody

Looking forward to trying another program of yours!! 💕
Excellent leg day, I feel happy and exhausted

Stephanie

My legs are killing me. But felt good for finishing my first workout ❤️

Pamela  Bermudez

W1/D1 Legs

Candace

W1/D2 Upper body

Abs kicked my butt but loved how fast and efficient this one was!

Nikki

W1/D3 Core-dio

Nothing feels better than a great, structured stretch!

Julie

W1/D4 Mobility n Steps

I will be a lunge lover… today is not that day 🤣

Kaitlin

W1/D5 Legs n Shoulders

Jennyyyyyyy!!! Those single leg hip thrusts destroyed me. Thanks.

Jennica

Great total body workout to squeeze in before work, took me a bit over 30 mins

Renee

W1/D6 Total Body

W1/D7 Recovery n Rest

Was able to do this in the aft sunshine — made all the difference! ☀️

Great workout!  I’m just going to sit on the floor for a bit now. 😆

W2/D1 Legs

Just did this with my girlfriend and we loved it!!

Great way to start the week!👍🏼💪🏼

Perfect pick-me-up when everything feels like a lot! 💪

W5/D4 Mobility n Steps

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