Name: Playbook - Sarah Herse - 10/22 - Sunday Recovery & Mobility (Happy Hips)
Uploaded: 2024-04-23T22:35:50.005Z
Duration: 15 min
Description: 10/22 - Sunday Recovery & Mobility (Happy Hips)

A. 1 Round
A1. Forward leg swings x 10/leg
A2. Lateral leg swings x 10/leg
A3. Hip CARs x 5 each direction/each leg (20 circles total)

B. 2 Sets
B1. Russian baby makers x 10 reps
B2. Crawl pose to alternating lunge x 10 reps

C. 2 Sets
C1. Bodyweight cossack squat x 10 reps
C2. Frog pose x 60 seconds

D. 1 Set
D1. Couch stretch x 90 seconds/side
D2. Pigeon pose x 60 seconds/side
D3. Brettzel stretch x 60 seconds/side

A. 1 Round
A1. Forward leg swings x 10/leg
A2. Lateral leg swings x 10/leg
A3. Hip CARs x 5 each direction/each leg (20 circles total)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

*5 each direction - 10 circles total for each leg*
- Start on hands and knees with hands directly under shoulders
- Bring one leg up and to the size with knee bent (like a fire hydrant motion)
- Rotate it forward in a circular motion until hip is back in front of you - repeat twice and then rotate it the other way twice
- Perform on other leg

Hip CARs

Circuit 1

B 2 Sets
B1. Russian baby makers x 10 reps
B2. Crawl pose to alternating lunge x 10 reps

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

- Start on all fours in a crawl position 
- Bring one foot forward and to the side in a lunge position
- Then press back into the crawl pose and bring the other leg forward
- Repeat in alternating motion for recommended amount of reps

Crawl Pose to Alternating Lunge

Circuit 2

C. 2 Sets
C1. Bodyweight cossack squat x 10 reps
C2. Frog pose x 60 seconds

- Stand with your back straight and feet a little wider than shoulder-width apart. 
- Point the toes of both feet to the outside at a 30-45° angle. 
- Flex one knee to the outside, bringing it down over the 2nd and 3rd toes. Maneuver the knee slightly to the outside and try to squeeze your hamstring into the back of your calf.
- Keep your other leg straight, rotating the knee and toes up towards the ceiling. Keep both of your heels on the floor.
- You can adjust your footing here if necessary, but remember to maintain a straight back posture even as your hips lower into the squat.
- Maintaining control over your posture, push off the foot of the bent leg to return to center. You don’t have to stand up fully but it can help stabilize you if necessary.

Body weight cossack squat

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Frog stretch

D. 1 Set
D1. Couch stretch x 90 seconds/side
D2. Pigeon pose x 60 seconds/side
D3. Brettzel stretch x 60 seconds/side

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

Couch Stretch

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
- Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Scissor your hips together, by drawing your legs in towards each other. 
- As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
- As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.
- Repeat on other side

Pigeon pose hold

- Lie on either side with one knee up 
- Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. 
- Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in extension. If it is too difficult to grab the ankle then use a towel or strap.
- Hold for recommended amount of time and repeat on opposite side

Brettzel Stretch

Circuit 3

10/22 - Sunday Recovery & Mobility (Happy Hips)

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

10/22 - Sunday Recovery & Mobility (Happy Hips)

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