Name: Playbook - Nick Weihrauch - W5/D4 Mobility Day
Uploaded: 2023-03-14T19:19:11.127Z
Duration: 30 min
Description: W5/D4 Mobility Day

After a tough week, make sure to prioritize stretching. Mobility can lead to increased flexibility, better range of motion, and a great mental reset for weeks to come.

Starting from your Hip to your knee.
1. Lay on your side with your elbow on the ground for better control
2. With the roller underneath, slowly pull yourself forward until you reach your knee
3. Pull yourself back and repeat the prior steps for the other side

Foam Roller IT Band

1. Place the foam roller just about your glute
2. Bring the glute side knee up on your other leg
3. With pressure on your glute, roll from top to bottom
4. Repeat on the other side

Foam Roller Piriformis

This exercise can be performed with or without a foam roller.
1. On your knees with hands on the ground, shoulder width apart
2. Place the foam roller on the outside of your hand
3. Bring your opposite hand underneath and reach through as far as you can letting the roller guide you
4. Pull the roller back and repeat 15 times
5. Repeat for other side

Thoracic mobility

While on your knees with your hands directly in front of you, shoulder width apart.
1. Place you hand on your head
2. Bring your elbow to the ground and open up as much as you can exposing your chest
3. Repeat 15 times, then to the other side

Thoracic Mobility

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra to high plank

1. When you're doing this mobility exercise, you'll want to ease into and then back out of it and repeat slowly as to not over stretched of have the muscles contract. 
2. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. 
3. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds. 
4. Once you're done one side, repeat it on the other.

Hip Flexors

1. When performing this mobility exercise, you'll want to ease into and out of the pigeon pose. 
2. Get down on the floor, roll your right leg underneath you, stretch your left leg back. Pausing briefly. 
3. Use your elbows to support the upper body. 
4. Lift your body up by straightening both arms. Then back to starting position. 
5. When you've completed one side, do the other.

Pigeon

W5/D4 Mobility Day

W1/D1 Upper Body

W1/D2 Lower Body

W1/D3 Cardio

W1/D4 Upper Body

Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

W1/D5 Lower Body

W1/D6 Mobility Day

W1/D7 Rest Day

W2/D1 Upper Body

W2/D2 Lower Body

W2/D3 Cardio

W2/D4 Upper Body

W2/D5 Lower Body

W2/D6 Mobility Day

W2/D7 Rest Day

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 Cardio

W3/D4 Upper Body

W3/D5 Lower Body

W3/D6 Mobility Day

W3/D7 Rest Day

W4/D1 Upper Body

W4/D2 Lower Body

W4/D3 Cardio

W4/D4 Upper Body

W4/D5 Lower Body

W4/D6 Mobility Day

W4/D7 Rest Day

W5/D1 Upper Body

W5/D2 Lower Body

W5/D3 Full Body

W5/D5 Upper Body

W5/D6 Lower Body

W5/D7 Rest Day

W6/D1 Upper Body

W6/D2 Lower Body

W6/D3 Full Body

W6/D4 Mobility Day

W6/D5 Upper Body

W6/D6 Lower Body

W6/D7 Rest Day

W7/D1 Upper Body

W7/D2 Lower Body

W7/D3 Full Body

W7/D4 Mobility Day

W7/D5 Upper Body

W7/D6 Lower Body

W7/D7 Rest Day

W8/D1 Upper Body

W5/D4 Mobility Day

More workouts from Nick Weihrauch