Name: Playbook - Peter Lee Thomas - W1/D4 Animal Mobility
Uploaded: 2021-02-24T22:39:56.053Z
Duration: 45 min
Description: W1/D4 Animal Mobility

Viera

Dino

Kick ass! The donkey kicks get me scare me and get me all the time!

Haley

Today was okay. I didnt complete 2 exercise but overall I got in a good sweat.  Tomorrow!

Anonymous

Łukasz

Im a lil to prissy for crawling around but this workout was definitely a relief after the first two.

Did 30 mins. and completed 4 rounds.

Thanks!

Tonique Williams

Solid everywhere!! 
Those push-ups in the middle were interesting and hard!

Kayla

Batman

That was harder than it looks / you would think. 🦍🐆🦘

Kerry

Today's workout is a nice mixture of mobility and HIIT - - designed to help you increase your athleticism.  

It is all body weight and I have provided beginning and advanced versions.

Advanced:
- 5 rounds 
- 1 minute per movement
- 45 seconds or less rest time between exercises and rounds 

Beginner/intermediate: 
- 2-3 rounds 
- 30 seconds per movement
- 90 seconds or less rest time between exercises and rounds

- Keep your hands on the ground with your body facing the ceiling
- Keeping your hips off the ground walk forward and baxk

Scorpion Walk 🦂

- Start by putting your hands on the ground in front of you
- Transfer your weight to your torso 
- Hop and kick your legs back reaching full extension
- Return to starting position

Donkey Kicks 🐴

- Start laying on the your back
- Keep one leg extended and the other bent underneath 
- Use your momentum to come forward 
- Place one knee on the ground and your foot in front of it
- Rollback and repeat switching legs at the ending position

Ninja Roll Up ⭐️

*** A main staple movement within a wrestlers training regiment. Particularly wrestlers in India and Mongolia. 

- Start with your feet as wide as possible and your arms extended in front of you
- Lift you glutes try to keep you back straight 
- Bring your face to the ground bending at the elbows (create a scooping contour) 
- Extend your arms looking at the sky, 
- Reset back to the beginning posture

Dand aka “Hindu Pushup” 🤼‍♂️

- Put your knuckles on the ground
- Keeping your arms extended transfer your feet side ways
- Create a pendulum effect 
- Keep your core engaged

Gorilla Walk 🦍

- Place your hands in front of you 
- Walk forward and backward keeping your knees bent

W1/D4 Animal Mobility

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W1/D4 Animal Mobility

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