Name: Playbook - Jeremy Park - Day 7: Mobility & Stretching
Uploaded: 2023-09-03T20:51:30.410Z
Duration: 20 min
Description: Day 7: Mobility & Stretching

Theresa

Feeling nice and loose, ready for a tough one tomorrow

Chip

MACIEL

Completed this yesterday, weekend was quite hectic with my pops but got it done! Will be posting yesterdays recap right now and excited to get into todays workouts!

Greco

Douglas Eckard

Feeling nice and loose, good to stay active on a Sunday.

Tito

Denise

Loved this! Another nice day of stretching. Body is feeling ready and rested for week #2!

Ziyad

Feeling sore but gooddddd ass hellllll! Lol

Davina

A day focused on opening up the body and getting it primed for the following week. This should be to intense just a few stretches

Get in a low squat position, place your elbows on the inside of your knees and push outwards. Slowly rock side to side and open your hips.

Froggers

A BEUATIFUL way to open the entire body up. The hammys should fee a nice stretch in the strider position. Drop your elbow into the floor then rotate and open everything up reaching for the stars. Perform both sides.

Strider Rotations

- rotate forward for 10s 
- rotate backward for 10s
- getting out shoulder nice and ready for the push movements.

Shoulder Circles

I like to do these to get the back aligned. 
- place one leg over the other while sitting on your butt
- twist your shoulder and use your elbow to stretch the back more. 
- you should feel a nice crack.
- do this on each side for 3-5x

Back Crackers

This is a great exercise used to lengthen our spine. We are always so crouched forward so being able to perform spine pumps will open our posterior chain. Get on your hands and knees then pump your back up into the sky then bring your belly button toward the floor. It should look and feel pretty awkward but that’s okay.

Scapula Retractions

Day 7: Mobility & Stretching

Crazy feel amazing energized but a little sore

Nazarius

Ryan Forestier

Jose Zacarias

Day 1: Full Body

Fire my whole body felt like crazy I didn’t wanna do it today cause my legs were so sore but I did it

Andreas Holm

Day 2: HIIT & Abs

Uriel

Day 3: Upper Body Pump

I liked how this was kind of like a rest day, it was hard Becuase I’m not really a distance runner but I enjoyed it

Balthazar

Jarell

Day 4: Run & Mobility

Oh man, this one was really nice 💪💪 still loves the pull ups

Didn’t really like some of the workouts

Day 5: Full Body Burn

7.12 mile. Shaved down from last one 7.42. 👌🏽

Krystal

Alex Watson

Day 6: Speed Run

Had to take a small short cut on the broad jumps. Started to kill me

Day 8: Lower Body Burn

Starting with 100 berpies is one way to do it

Benoit

Day 9: HIIT & Abs

Holy shit, I felt like I was on something

Gavin

Day 10: Upper Body Pump

5 miles was a little excessive if barely starting out.

I accidentally ran the full 5miles, and my calves cramped around 2mile mark. And when I was having “fun” time I tore my ham string

Day 11: Long Run & Mobility

Happy Friday! Big burn for the weekend! So excited to make it so far, just 1 more workout day to smash before the festival begins in Tampa! Thanks again so much for this challenge! Feeling great!

Day 12: Full Body

Zach Estes

Thanks for the ideas, too bad you havent responded/interacted once...

Nesstor

Day 13: HIIT & Abs

Seth Brown

Thank you so much for such an incredible month of training both mentally and physically. Ive learned so much from your workouts and cant wait to continue researching more workouts you have posted here on Playbook! Its been a tough couple weeks personally but this challenge has helped me so much! I will go ahead and send in the progress photos now! Wishing you a blessed holiday weekend and hope to hear from you soon!

Day 7: Mobility & Stretching

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