Name: Playbook - Sarah Herse - 11/19 - Sunday Recovery & Mobility (lower body)
Uploaded: 2024-04-23T22:35:49.889Z
Duration: 15 min
Description: 11/19 - Sunday Recovery & Mobility (lower body)

A. 2 Sets
A1. Down dog foot pedal x 30 seconds
A2. Pigeon pose pulses x 30 seconds (right)
A3. Pigeon pose hold x 30 seconds (right)
A4. Pigeon pose pulses x 30 seconds (left)
A5. Pigeon pose hold x 30 seconds (left)
A6. Lying hamstring stretch x 60 seconds/side
A7. Seated quad stretch x 60 seconds
A8. Frog stretch x 60 seconds

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

*Right side*

- 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. 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.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

*Right side*
- 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

*Left side*

- 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. 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.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

*Left side*

- 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

- Laying on the ground face up 
- Grab a band and place around one foot
- Have the non banded foot placed straight out in front of you or bent with foot on the ground
- Take the banded foot and put straight into the air (leg as straight as possible)
- Using your hands pull on the band to get a good stretch in the hamstring (should not be painful)
- Repeat on other leg

Lying banded hamstring stretch

- Sit on the ground on your knees
- Toes facing the ground
- Lean back and use your hands as a guide until you feel a stretch in your quads
- Only go back as far as you are comfortable
- Hold for recommended amount of time

Seated Quad Stretch

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

Circuit 1

11/19 - Sunday Recovery & Mobility (lower body)

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 🏋️‍♀️ 😊

11/19 - Sunday Recovery & Mobility (lower body)

More workouts from Sarah Herse