Name: Playbook - Nikki Leonard - DAY 21 - WORKOUT 2
Uploaded: 2022-04-10T12:29:36.328Z
Duration: 45 min
Description: DAY 21 - WORKOUT 2

Carmen

ACTIVE MOBILITY
2 ROUNDS
10 STANDING WALL TAPS R/L
5 HAND WALKOUTS WITH PUSH-UP
10 HIGH PLANK ALTERNATE LUNGE STRETCH
30 SECONDS DOWN DOG WITH CALF STRETCH
60 SECONDS PIGEON POSE R/L
60 SECONDS CHILDS POSE
30 SECONDS FIGURE 4 STRETCH R/L
5 CAT COW FLOWS

WALK or RUN with remaining time

ACTIVE MOBILITY
2 ROUNDS:
10 STANDING WALL TAPS R/L
5 HAND WALKOUTS WITH PUSH-UP
10 HIGH PLANK ALTERNATE LUNGE STRETCH
30 SECONDS DOWN DOG WITH CALF STRETCH
60 SECONDS PIGEON POSE R/L
60 SECONDS CHILDS POSE
30 SECONDS FIGURE 4 STRETCH R/L
5 CAT COW FLOWS

- Stand next to a wall
- Lift your arm up fingertips facing the ceiling
- Reach up and over your head and tap the wall
- All reps on one side then the other

10/10

Standing Wall Taps

- Bend over and touch your toes
- Walk your hands out into a high plank
- Perform a push-up
- Walk your hands back towards your toes
- Stand & Repeat

Hand Walkout with Push-up

- Start in a plank position on your hands and feet
- Bring one foot up towards the outside of your hand into a deep lunge stretch
- Hold for a few seconds and then bring foot back to plank and alternate to the other foot

High Plank Lunge Stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Alternate pressing each heel towards the ground to get a deeper calf stretch

Downward Dog with calf stretch

- From Down Dog lift one leg in the air and then bend your knee bringing it to the floor by your hands
- Opposite leg should be straight behind you knee in the floor
- Square your hips towards the front of your mat.
- Lean forward into the stretch

60/60

Pigeon Pose

- Starting on your knees with a flat back, push your hips back towards your heels and reach your hands out in front of you
- Walk hands to one side and then the other for a deeper stretch down your side

Childs pose

- Start lying on your back
- Bend your knee placing your foot on the ground
- Take your other leg and cross it over the leg with the knee that’s bent
- Reach one hand through your legs and on leg around the other leg and grasp your hands behind your hamstring.
- Lift your foot off the ground and pull your leg in towards you to get a deep stretch in your glutes, hamstrings and low back
- Repeat on opposite side

30/30

Figure 4 Leg Stretch

- Start on your Hands and Knees
- Inhale arching your back and lifting your chin
- Exhale rounding your back like a cat
- Repeat

Cat Cow Flow

ACTIVE RECOVERY MOBILITY

DAY 21 - WORKOUT 2

Ashley

Shelly

Lovely burn 🔥 & w/garage door open! 40 degrees on Jan 1!

Jessica

DAY 1 - WORKOUT 1

DAY 1 - WORKOUT 2

Heather

Brittney Howell

DAY 2 - WORKOUT 1

Awesome, simple, quick and effective burn out!

Amber

DAY 2 - WORKOUT 2

Only got three rounds done with my time constraint but good one!

Ashly Vandenengel

DAY 3 - WORKOUT 1

Jessie

DAY 3 - WORKOUT 2

Absolutely love this one. Always my go to cardio

I actually enjoyed this one. 😂 I love double unders and body weight anything.

Lucy

DAY 4 - WORKOUT 1

Moquita Quinan

DAY 4 - WORKOUT 2

Corianne

Nicole

DAY 5 - WORKOUT 1

Got the whole family to join me with this one ❤️

DAY 5 - WORKOUT 2

Great start to my monday...didn't mean to hit one star sorry! Its a five star for sure⭐⭐⭐⭐⭐

DAY 6 - WORKOUT 1

This sucked, but was also awesome somehow lol ❤️

Kelly

DAY 6 - WORKOUT 2

These HIITs are the perfect heart rate boost finishers I've been looking for after my heavy lifts! ❤️❤️

20 min emom and a whole lot of 💦💦💦🥵💦💦💦

DAY 7 - WORKOUT 1

Thank you, Jesus, for active mobility 🙏 
I was dying

Melissa

DAY 7 - WORKOUT 2

Me starting...I so got this...Me at the end 🥵☠

DAY 8 - WORKOUT 1

Toby

DAY 8 - WORKOUT 2

Loved this so much! Sneaky with the push-ups at the end

DAY 9 - WORKOUT 1

Veronica

DAY 9 - WORKOUT 2

Maria

DAY 10 - WORKOUT 1

Just what a girl needed for a -41 outside in Montana to warm her up 🥵💦🥶

DAY 10 - WORKOUT 2

Great body weight workout to start the week!

Valerie

DAY 11 - WORKOUT 1

DAY 11 - WORKOUT 2

Emilie

DAY 12 - WORKOUT 1

DAY 12 - WORKOUT 2

Oh boy that one was special. 💪🏻👏🏼

DAY 13 - WORKOUT 1

Did an 18min emom for little in a jiff...but wow that kicked my 🍑

The perfect workout while my son is at practice.

Liliana Womble

This one creeps up on you… like this won’t be so bad… jk

DAY 13 - WORKOUT 2

That was a sneak up on you kinda workout 💦🥵💦

DAY 14 - WORKOUT 1

DAY 14 - WORKOUT 2

Great way to start the week.  Love the workouts that concentrate on the movement.  Let’s me know what areas I need to work on more.  Happy Monday! 🔥🔥🔥

Lisa

DAY 15 - WORKOUT 1

Treadmill walk/hike for this hump day start

Walk/hike on the treadmill this Tuesday morning💦🥵💦

When your body says let's run but it's 4 outside and snowy in Montana...you hit the treadmill 🏃‍♀️💦💦💦

DAY 15 - WORKOUT 2

Killer workout 💪🏻. Those DB burpees sneak up on you 🥷

Jacolynn

DAY 16 - WORKOUT 1

DAY 16 - WORKOUT 2

10-1 knew I didn't have time for 20 rounds but still awesome 💦💦💦💦

DAY 17 - WORKOUT 1

Perfect way to wrap up a hard day 💪🏻

DAY 17 - WORKOUT 2

DAY 18 - WORKOUT 1

DAY 18 - WORKOUT 2

That workout sneaks up and bites ya 💦💦💦💀

DAY 19 - WORKOUT 1

DAY 19 - WORKOUT 2

DAY 20 - WORKOUT 1 🔥

Awesome but those mtn climbers where gnarly today

This one looked nice but it wasn’t. 😂

DAY 20 - WORKOUT 2

Back & hips hurting so took it easy and did a 22 min walk/hill climb 9n the treadmill

DAY 21 - WORKOUT 2

Community

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