Name: Playbook - Sarah Herse - 11/5 - Sunday Recovery & Mobility WOD (upper body)
Uploaded: 2024-04-23T22:35:49.945Z
Duration: 12 min
Description: 11/5 - Sunday Recovery & Mobility WOD (upper body)

A. Upper Body Stretch x 3 Sets:
A1. Kneeling Wrist Circles x 30 sec/ each direction
A2. Doorway Stretch x 30 sec/side
A3. Wall Angel x 30 sec
A4. Band Pass throughs x 10 reps
A5. Cat/cow x 10 reps

- Start by getting on all fours 
- Place palms on floor and rotate your hands so your fingers tips are facing you (go as far as comfortable)
- Slowly rotate your body in a circular motion (clockwise and then counter clockwise)
- You should feel a good stretch in your wrists and forearms.

Kneeling Wrist Circles

(30 sec/side)

- Raise arm up to the side at a 90 degree angle with palm facing forward
- Step forward with one foot and feel the stretch in your shoulders/chest 
- Make sure standing tall throughout stretch 
- Repeat on opposite arm

Doorway Stretch

- Standing against the wall with your back flush 
- Raise your arms above your head with palms facing outward (back side of hand should be touching wall)
- In a slow and controlled motion keeping your arms straight and against the wall bring them down until they reach your sides 
- Bring them back up to above your head to complete rep

Wall Angels

- Hold one side of a band in each hand
- Pull band apart until there is some tension in it
- Rotate arms so band passes over your head (while keeping arms straight)
- Then rotate back until band is in front of you
- Only go as far back as comfortable
- Repeat for recommended amount of reps

Band Pass-Throughs

- 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

Upper Body Mobility 1

11/5 - Sunday Recovery & Mobility WOD (upper 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 🏋️‍♀️ 😊

11/5 - Sunday Recovery & Mobility WOD (upper body)

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