Name: Playbook - Obi Vincent - W3/D7 REST/MOBILITY
Uploaded: 2023-03-13T19:53:57.564Z
Duration: 15 min
Description: W3/D7 REST/MOBILITY

Rest/Mobility Day

1. Neck Rotations
2. Cal Camel
3. Downward Dog
4. Pigeon Stretch
5. Kneeling Alt Supermans
6. Lying Shoulder CARS
7. Internal & External Hip Rotations
8. Reverse Table Tops
9. Hip CARS
10. Squat Hold

1. Neck Rotations x6 each direction
2. Cal Camel x6
3. Downward Dog x20-30sec 
4. Pigeon Stretch x20-30sec each side
5. Kneeling Alt Supermans x12 each side
6. Lying Shoulder CARS x12 each side
7. Internal & External Hip Rotations  x10 each side
8. Reverse Table Tops x10 each side
9. Hip CARS x8-10 each side
10. Squat Hold t Hold x3-5min

- Start in a kneeling position with yr hands at your sides
- Look down and then in a slow controlled manner rotate your head in a 360 degree circle 
- Rotate it back and repeat

Neck Rotations (ea)

- Begin on hands and knees
- Round back and tuck neck
- Arch back and look forward

Cat Camel

- 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

Pigeon Stretch

- Start on your hands and knees with a flat back
- Lift up and straighten your left arm and right leg simultaneously
- Repeat on the opposite side, engaging your back

Kneeling Superman (ea)

Lying Shoulder CARS (ea)

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Internal & External Hip Rotations (ea)

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Reverse Table Top (ea)

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally 
- Repeat sequence

Kneeling Hip C.A.R.S. (ea)

- Cross arms over chest
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat Hold

Mobility

W3/D7 REST/MOBILITY

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W3/D7 REST/MOBILITY

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