Name: Playbook - Sarah Herse - 11/26 - Sunday Recovery & Mobility WOD (Full body)
Uploaded: 2024-04-23T22:35:49.859Z
Duration: 20 min
Description: 11/26 - Sunday Recovery & Mobility WOD (Full body)

Warm Up x 2 sets - warm up
A1. Downdog to up dog x 10 reps
A2. Lunge with reach x 10 reps (alt.)
A3. Deadbug x 10 reps
A4. Book opener stretch x 10/side

Deep stretch x 2 rounds
B1. Seated hamstring stretch x 60 seconds (use band/towel if needed)
B2. Lying figure 4 stretch x 60 seconds/side
B3. Butterfly stretch x 60 seconds
B4. Cobra stretch x 60 seconds
B5. Couch stretch x 60 seconds/side 
B6. Prayer stretch x 60 seconds

A. Warm Up x 2 sets - warm up
A1. Downdog to up dog x 10 reps
A2. Lunge with reach x 10 reps (alt.)
A3. Deadbug x 10 reps
A4. Book opener stretch x 10/side

- 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

*Alternating* 
- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- 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

- Start by lying on side with bottom leg straight and top leg bent at knee and in front of you
- Hands should be cradling head (one underneath you and one on top) 
- Slowly twist upper body outward (like opening a book) until you feel a good stretch, then come back to starting position and repeat until all reps completed. 
- Perform same movement on opposite side.

Book Opener Stretch

Warm Up

B. Deep stretch x 2 rounds
B1. Seated hamstring stretch x 60 seconds (use band/towel if needed)
B2. Lying figure 4 stretch x 60 seconds/side
B3. Butterfly stretch x 60 seconds
B4. Cobra stretch x 60 seconds
B5. Couch stretch x 60 seconds/side 
B6. Prayer stretch x 60 seconds

- Sitting on the floor plan your feet straight out in front of you with feet flexed (toes facing up)
- With a tall spine lean forward and reach as far as comfortable and hold for recommended amount of time.

Seated hamstring stretch

- Lie on your back with your feet flat on the floor.
- Cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Stay for recommended amount of time and repeat on other side.

Lying figure 4 stretch

- Sit on floor and bend both legs until feet are touching each other
- Drive your knees down as far as you can comfortable
- Hold for recommended amount of time

Butterfly Stretch

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

- 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

- Set up on a box/bench with knees on floor and elbows on edge of box/bench about shoulder width apart and hands together on 
- Bring your chest down towards floor pressing your tricep/elbow area into the box/bench 
- You should feel the stretch in your upper arms/lat area
- Hold for recommended amount of time

Prayer Stretch

Circuit 1

11/26 - Sunday Recovery & Mobility WOD (Full 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 🏋️‍♀️ 😊

11/26 - Sunday Recovery & Mobility WOD (Full body)

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