Name: Playbook - Sarah Herse - 10/29 - Sunday Recovery & Mobility (Lower Back)
Uploaded: 2024-04-23T22:35:49.973Z
Duration: 15 min
Description: 10/29 - Sunday Recovery & Mobility (Lower Back)

A. 2 Sets
A1. Cat/cow x 10 reps
A2. Down dog to up dog x 10 reps

B. 2 Sets
B1. Scorpion kicks x 10 reps
B2. Deadbug x 10 reps (focus on keeping back touching the ground)

C. 2 Sets
C1. Child’s pose to plank x 10 reps
C2. Lying thoracic twists x 30 seconds/side

D. 3 Sets
D1. Superman hold x 10 seconds
D2. Child's pose hold x 10 seconds

A. 2 Sets
A1. Cat/cow x 10 reps
A2. Down dog to up dog x 10 reps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

Circuit 1

B. 2 Sets
B1. Scorpion kicks x 10 reps
B2. Deadbug x 10 reps (focus on keeping back touching the ground)

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

Circuit 2

C. 2 Sets
C1. Child’s pose to plank x 10 reps
C2. Lying thoracic twists x 30 seconds/side

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

Circuit 3

D. 3 Sets
D1. Superman hold x 10 seconds
D2. Child's pose hold x 10 seconds

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

Circuit 4

10/29 - Sunday Recovery & Mobility (Lower Back)

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 🏋️‍♀️ 😊

10/29 - Sunday Recovery & Mobility (Lower Back)

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