Name: Playbook - Obi Vincent - W5/D7 Rest/mobility day
Uploaded: 2024-01-10T15:10:41.065Z
Duration: 45 min
Description: W5/D7 Rest/mobility day

Charity Magwaza

Warmup
-Neck rotations x 6 clockwise/6 counter clockwise
-Cat camel x6
-Downward dog x 20-30s hold
-Pigeon stretch x 20-30s e.side
-Kneeling alternating superman x 12 
-Lying shoulder cars x 12
-Hip internal and external rotations x 10
-Reverse table top x 10 e.side
-Kneeling hip cars x 8-10 e.leg
-Squat hold x 3-5min

-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

Mobility - Neck Rotations

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

Cat camel

- I always like to start I stages and progress toy he fill DG
- If you struggle with Jamie mobs stick to 1 plank single arm raise with bands

Good old 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

Mobility - Kneeling superman

- Start with right hip against the wall and left knee bent to 90 degrees
- Keeping your right arm against the wall slide your arm from behind your body to the front 
- Repeat on the left side

Mobility - kneeling shoulder cars

- 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

Mobility - internal & external rotations

- 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

Mobility - reverse table top

- Lying prone with your knee bent 90 degrees
- Lift your thigh up and rotate out to the side ending with your knee at the side of your body

Lying hip cars

MOBILITY- SQUAT SIT/HOLD

Rest/mobility

W5/D7 Rest/mobility day

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

Lloyd Banks

W1/D5 Chipper workout

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W5/D7 Rest/mobility day

Community

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