Name: Playbook - Sam Sweeney - Upper body: Mobility & Recovery B
Uploaded: 2023-11-07T22:33:42.068Z
Duration: 10 min
Description: Upper body: Mobility & Recovery B

Stephanie

Denise

Katie

Hannah

I've always been so slack with warming up and recovery, but your app makes it so easy! Thanks for the continued help to better ourselves 😊

Sarah

I love the t-spine on the box wow that felt great. Thank you 🙏🏻

Kaylin

Donalee

Mayra

Amanda

Mike

This was amazing after a tough back workout.

Sara

Holy sh** so good! How was I sleeping on this routine 🔥

Veronica

Julieann Cunningham

Ready to go to bed after both upper and lower recovery’s! 😴 those were good and I love the timer!

Keara

yangBAE

Alex

Kessie

Lene

Juana

I seriously love these and that they’re timed and have a timer!!!

Miranda

Lisa

Type of recovery after a Back & Bicep day from Hybrid 2.0

Katherine

Upper Body Mobility and Recovery B: 
Spend anywhere from 30-90 seconds on each movement

Spend anywhere from 30-90 seconds on each movement
1. Around the world stretch (head/neck)
2. Seated hand over elbow 
3. Child's pose with side bend
4. Thread the needle 
5. T-spine extension elbows on bench 
6. T-spine windmill

- Rotate your head and neck in circles each direction

Around The World (head/neck)

- From a seated position with your soles together and knees out
- Reach one arm up and over behind your back
- Use your other arm to pull the elbow creating a deeper stretch 
- Shift your weight to the side and back
- Work both sides

Hand Over Elbow Stretch (seated)

- Sit back onto your heels and lower your chest to your knees, arms extended overhead 
- Slowly walk your arms to each side stretching each side

Childs Pose with Side Bend

- On your hands and knees
- Lift one arm and thread the arm with your palm up between your opposite arm and your knees
- Dropping your shoulder toward the floor
- Work both sides

Thread the Needle Stretch

- Place one elbow onto a bench and lean forward stretching your lat
- Repeat on the opposite side 
- Place both elbows onto the bench and lean into the stretch

T-spine Extension on bench

- Lying on the ground with your arms out to a T
- Maintaining your shoulders on the ground 
- Rotate one hip up and to the side, crossing your top leg over 
- Work both sides

Upper body: Mobility & Recovery B

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