Name: Playbook - Nikki Leonard - DAY 7 - WORKOUT 2
Uploaded: 2022-04-10T12:25:26.039Z
Duration: 45 min
Description: DAY 7 - WORKOUT 2

Carmen

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

Melissa

ACTIVE MOBILITY & STRETCHING

2 SETS
10 BACKWARDS SHOULDER CIRCLES
10 LIGHT SHOULDER PRESSES
5 HAND WALKOUTS WITH PUSH-UP
10 AIR SQUATS
30 SECOND SQUAT HOLD WITH CHEST OPENER - ALTERNATING REACH
30 SECOND PLANK HOLD
30 SECOND COBRA
30 SECOND CHILDS POSE
30 SECOND DOWN DOG WITH CALF STRETCH
1 MINUTE PIGEON POSE R
1 MINUTE PIGEON POSE L
5 CAT COW FLOWS

WALK, RUN, BIKE or ROW with Remaining time.

ACTIVE MOBILITY & STRETCHING

2 SETS
10 BACKWARDS SHOULDER CIRCLES
10 LIGHT SHOULDER PRESSES
5 HAND WALKOUTS WITH PUSH-UP
10 AIR SQUATS
30 SECOND SQUAT HOLD WITH CHEST OPENER - ALTERNATING REACH
30 SECOND PLANK HOLD
30 SECOND COBRA
30 SECOND CHILDS POSE
30 SECOND DOWN DOG WITH CALF STRETCH
1 MINUTE PIGEON POSE R
1 MINUTE PIGEON POSE L
5 CAT COW FLOWS

- With arms straight lift them up and over your head and creating a circular motion behind you opening up your chest.
- If chest and shoulders feel too tight, modify but doing one arm circle at a time

Backwards Shoulder Circles

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Begin standing at the edge of your mat
- Forward fold touching the mat and walking your hands out into a plank
- Push-up
- Walk your hands back in towards your feet
- Stand and repeat

Hand Walkout with push-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hold a squat at the very bottom
- Place your elbow on the inside of your thigh
- Rotate your torso and reach your opposite hand up to the ceiling
- hold for about 10 seconds
- Switch sides & repeat

Squat Hold with Chest Opener

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Hands and hips on the floor with legs straight behind you
- Should feel a stretch in your abdomen and slight pressure on the low back which is normal

Cobra

- Start on your hands and knees
- Sit your butt back into your heels with arms stretched 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
- Alternate pressing down each heel towards the floor for a deeper calf stretch

Downward Dog with Calf Stretch

Bend your right knee bringing it to the front of your mat resting near your right hand.
- opposite leg should be straight back behind you
- Square your hips towards the front of your mat
- repeat with left side

Pigeon Pose

- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips.
- Start with Cow Pose
- Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
- Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.

Cat Cow Flow

ACTIVE MOBILITY STRETCHES

DAY 7 - 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

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 7 - WORKOUT 2

Community

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