Name: Playbook - Michelle Khare - W1/D3 Mobility
Uploaded: 2024-05-16T17:42:27.111Z
Duration: 15 min
Description: W1/D3 Mobility

Felt best to save this one for the weekend, so great to stretch after a week of working out 🧘🏼‍♀️

Leah

Stretch day for a stressful Wednesday. That is exactly what I needed

Kalli

This routine was incredible to rest my body after two full workout days. Thanks Michelle!!

Alejandro

This stretch day will forever be my favorite day of the week! ✨

Silence

So grateful for this stretch. Ready to kick butt tomorrow.

Lyanne

Jordyn

Erin

My body is grateful this was todays workout! 🧘‍♀️

Trish

The mobility exercises came just on time. I was wondering how I will make it today because my legs are sore especially the butt's muscles. That was very thoughtful of you, Michelle!

Nadya

This came at the perfect time! I was feeling soreness in my legs this morning, and I was really grateful to see a peaceful stretch for today! Those pigeons were also much needed! 💪

Chloe

Here is a quick and easy Mobility flow. You can go through this as many times as you’d like. Stay in each stretch for a minimum of 30 sec, listen to your body and if you want to linger in the stretches longer than the 60 sec, go for it! 

- Figure 4 stretch x 30-60 sec (each side)
- Butterfly stretch x 30-60 sec
- Sitting hamstring stretch x 30-60 sec
- Pigeon x 30-60 sec (each side)
- Childs pose x 30-60 sec
- Downward dog x 30-60 sec
- Side bend stretch x 30-60 sec (each side)
- Shoulder rolls x 30-60 sec
- Calf wall stretch x 30-60 sec (each side)

- Lay on your back, crossing one foot over your other leg at the knee
- Reach and grab your straight legs shin and pull it towards you intensifying the stretch

Figure 4 Stretch (ea)

- Sit on the ground with the soles of your feet together 
- Place your hands on your feet and place your elbows on your legs
- Press down with your elbows pushing your knees towards the ground and stretch 
- Hold position

Butterfly Stretch

- Breath out and reach your feet
- Hold and focus on your hamstrings stretching

Sitting Hamstring Stretch

- Get into a low lunge position with your leg crossed over in front of you and the other extended behind you
- Lean over the front leg to accentuate the stretch

Pigeon (ea)

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

- 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

- Stand with your arms overhead
- Bend to the side stretching

Side Bend Stretch (ea)

- Lift and roll your shoulders front to back and back to front

Shoulder Rolls

- Find a wall or beam that you can use as support
- Bring the toes of one foot up onto the wall and the heel onto the floor while bending the knee of the other leg.
- Straighten your knee and hold the stretch

Calf Wall Stretch (ea)

Mobility

W1/D3 Mobility

I’m SO excited for this New Years Challenge!! Let’s kick ass you guys 👏🏻👏🏻

Joshua

I’m so excited to start this workout and to start this new year right!! ✨💪🏻

Michelle's New Year Challenge 2024 Intro

Completing the workout just so I can keep my logs of which ones I’ve completed so far :) this has been such an amazing addition to the workouts each week!

Alex

Week 2 Journal Prompts & Progress Tracker Link

Terri

That’s was easy enough and not so easy enough to begin a workout routine! 👌🏽

Anil

Man those planks got to me by the end! But I was able to run 90% of the mile which is a huge success for me! Looking forward to keep going to build healthy habits.

Rissa

W1/D1 Upper Body

I thought it was going to be an easy quick circuit but it was challenging and easy to follow.

Benahir

A lot harder than upper body for me, could only complete 2 rounds of the circuit training.

Skyler

W1/D2 Lower Body

Hi Michelle! I really like how these workouts are truly achievable. It’s a good mix of activities and also doesn’t take too long for us folks just learning to add exercise to our daily routine. Thanks!

Aurora

It might have been a long day but squeezing in that workout made me feel so much better.

W1/D4 Upper Body

This workout was an incredible way to finish week 1. Ready for week 2!

Let's gooooo! Week one down! So proud of myself. Ready to take these rest days to really focus on better eating habits.

W1/D5 Lower Body

Sorry, I’m just now completing my rest day 😂

Drew

W1/D6 Rest Day

W1/D7 Rest Day

So excited for week 2. I loved the exercises because they challenge me to give my maximum. Definitely feeling stronger than week 1.

I like that I can do this one from home, definitely too cold to leave the house today 🥶 

Skipped the run, but will attempt it next gym session (I never run, not sure I’ll even survive half a mile) 😰

W2/D1 Upper Body

Feeling good! Nice leg Circuit!🦵🏼♥️

I took it with a lighter approach not to risk injury. Particularly when there was a lot of jumping around

Bart

Dang! My butt and thighs are feeling mighty! Thank you!

W2/D2 Lower Body

So great! I decided to do even more and went to a yoga class!

Feeling less sore compared to yesterday and ready for the next workout!!

W2/D3 Mobility

Behind a couple days, switching up rest days and still in the game.

I really enjoy doing Upper body & core workouts, this one felt amazing!!!

Started the day with very little motivation, but once I started, it all got a lot easier! Making this a routine is the hardest part

W2/D4 Upper Body

Honestly I was thinking not to do the workout today, because I cleaned the whole house and feel exhausted, but I found the motivation to finish it with the best attitude!

Those donkey kicks are definitely the hardest things for me, that burn is crazy! But that’s why I love the gym, to feel that progress ✨

W2/D5 Lower Body

W2/D6 Rest Day

W2/D7 Rest Day

I'm not running all of it but can't believe I did 2.5 miles!

I’m starting to notice slight changes in my weight max and I think that’s so cool!! Getting stronger daily! 💪🏻💪🏻💪🏻

W3/D1 Upper Body

Every day one always kicks my butt. Today the single leg hip thrust 🥵

Anything involving legs is never my favorite, but it’s also the most rewarding when you finish! 
Enjoying every step of this journey! ✨💪🏻

W3/D2 Lower Body

Much needed! Looking forward to these last two days of the week🏋️‍♀️

W3/D3 Mobility

This workout definitely had me SPENT! But loved it nonetheless 😅

Today I felt my arms so strong in comparison to last week. Definitely these workouts are taking out the best of me!

Ended up with about a mile after those sprints!! Dang Michelle is sneaky🫠😂

W3/D4 Upper Body

Donkey kicks are killer at the end of a leg day!! Feeling the burn 🔥

My legs are shaking after this, but my mind is getting stronger day after day in order to finish all the exercises.

The walking lunges and the planks gave me a hard time. Michelle, you make it look so easy. I hope one day I will be able to perform them like you.

W3/D5 Lower Body

Went on a walk with the pups and worked on a project in our home - great to have a rest day but also feeling these good changes in rest days too🎉

W3/D6 Rest Day

I'm ready for next week!
Wishing all of you luck and let's go!

W3/D7 Rest Day

Loved the mix of exercises, really feeling my arms and abs after this one 💪 

I need to catch up on the runs when I get to gym, just know I’ll never get close to 3 miles 😰

Props to those that can finish this entire workout in an hour. 😂
I had to do the cardio during lunch but I finished the 3 miles in the elliptical and I'm excited of how much my endurance has improved.

Wow the shoulders are hurting today but I can feel myself getting stronger and more confident in certain exercises that I used to hate🥳

W4/D1 Upper Body

Leg days are the hardest for me, but honestly these kind of workouts push myself to the limit in a good day.

W4/D2 Lower Body

Warrior pose stills gets to me after the leg day yesterday but I’m feeling stronger and more confident in these a lot of these stretches and exercises!!

My body feels less sore after these exercises.

I am always looking forward to those! 🥰

W4/D3 Mobility

I had to take it easy today due to recovering from being sick, but I'm glad to be back at it! The weights and cardio really helped bring my energy back! 💪

This circuit really kept my heart rate up! The arms are feeling it 🥵

This workout was challenging, but also motivated me to give my best.

W4/D4 Upper Body

Today I was exhausted after having a busy week and thought about if doing the workout today or tomorrow, but at the end decided to finish this week strong and give myself a rest the following day.

Had to wait for the weekend to do the run but feeling good after week 4!🎉

W4/D5 Lower Body

W4/D6 Rest Day

W4/D7 Rest Day

Oh my- this was absolutely amazing!! Not only was it a complete burnout of a workout, but I just feel so unbelievably accomplished after finishing this! Even the run was so rewarding! 🏃🏽‍♀️

FAVORITE WORKOUT OF THE ENTIRE CHALLENGE!

I had to swap to lighter weights on some exercises when I hit around 35-40 reps but this whole exercise really showed just how far I’ve been able to get. This would have really been different four weeks ago!🤯

W5/D1 Upper Body Challenge

A little late to the game but finally finished the challenge!! This challenge has brought me nothing but amazing progress and to continue to challenge myself on my fitness journey! 🫶🏻

Yesss!! This was great!! Those lunges were so difficult for me, but it's all worth it at the end. We did it guys!! 😭🙌

Took a lot longer than the upper body exercise from yesterday but all finished now! 🎉

W1/D3 Mobility

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