Name: Playbook - Sarah Herse - 12/24 - Sunday Recovery & Mobility WOD (Lower Body)
Uploaded: 2024-04-23T22:35:49.740Z
Duration: 15 min
Description: 12/24 - Sunday Recovery & Mobility WOD (Lower Body)

A. Warm-up x 2 sets
A1. Forward leg swings x 10 reps
A2. Lateral leg swings  x 10 reps
A3. Russian baby makers x 10 reps

B. 2 sets
B1. Sitting hamstring stretch x 45 seconds
B2. Butterfly stretch x 45 seconds
B3.  Sitting quad stretch x 45 seconds
B4. Lying figure 4 stretch x 45 seconds/side
B5. Wall-assisted forward fold x 45 seconds
B6. Couch stretch x 45 seconds/side

A. Warm-up x 2 sets
A1. Forward leg swings x 10 reps
A2. Lateral leg swings  x 10 reps
A3. Russian baby makers x 10 reps

- 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

- 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

Warm Up

B. 2 sets
B1. Sitting hamstring stretch x 45 seconds
B2. Butterfly stretch x 45 seconds
B3.  Sitting quad stretch x 45 seconds
B4. Lying figure 4 stretch x 45 seconds/side
B5. Wall-assisted forward fold x 45 seconds
B6. Couch stretch x 45 seconds/side

- 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

- 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

- 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

- 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

- Position your feet about a foot away from the wall. Bend knees and fold your body forward, grabbing your feet and tucking your head. 
- Slowly try to straighten your legs, allowing your head and upper back to press into the wall, giving you a deep stretch. If you can straighten all the way, walk your feet closer to the wall. If you’re struggling to straighten, then walk your feet back. 
- Find a distance where you can feel the stretch in your hamstrings and hold that position for the recommended time.

Wall Assisted Forward Fold

- 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

Circuit 1

12/24 - Sunday Recovery & Mobility WOD (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 🏋️‍♀️ 😊

12/24 - Sunday Recovery & Mobility WOD (Lower Body)

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