Name: Playbook - Kaysi Marshall - W3/D4 Workout 14 - Mobility
Uploaded: 2024-01-07T19:56:03.990Z
Duration: 15 min
Description: W3/D4 Workout 14 - Mobility

2 Rounds:
1 minute Gorilla Squat
1 minute Downward Dog Foot Pedals
1 minute Pigeon Alternating
1 minute Hip Rocks
2 minutes Legs Up the Wall

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla Squats

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Pedal your heels down towards the floor, alternating

Downward Dog Foot Pedals

- Start with one leg in front and one behind you with a a 90 degree bend in the knees
- Hinge forward to stretch
- Sit up and flip your legs to the opposite side
- Hinge forward to stretch

Pigeon Alternating

- Starting on your knees with a flat back reach your hands out in front of you
- Drive your hips back and forward, rocking and holding each position for a few counts

Hip Rocks

- Lay on your back with your legs up the wall
- Get your butt as close as you can to the wall
- Gravity should start to bring your hips down to the floor if you can't get them there from the start

Legs Up the Wall

Mobility

W3/D4 Workout 14 - Mobility

Trupti

Omg. Doing this at 8000 ft altitude is a killer.

Inge

This was way tougher than I thought it would be. Great cardio workout.

Joanna

W1/D1 Workout 1 - Metcon

Laurel

W1/D2 Workout 2 - Core Circuit

This was harder than I thought it would be!

W1/D3 Workout 3 - Walking + Lunges

W1/D4 Workout 4 - Run OR Bike

Finished 10:55! Short but so good 💪🏽

Aimee

W1/D5 Workout 5 - Ladder

W2/D1 Workout 6 - 21-15-9

W2/D2 Workout 7 - Core Ladder

W2/D3 Workout 8 - 3-2-1

Awesome mobility. Just what I needed after my morning workout at KMF

Annette Shaffer

This was awesome and the fresh air made it perfect!

Lisa

W2/D4 Workout 9 - Mobility

W2/D5 Workout 10 - Run + AMRAPS

Great workout!
My favorite part was the birds chirping in the background !

W3/D4 Workout 14 - Mobility

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