Name: Playbook - Sarah Herse - 12/3 - Sunday Recovery & Mobility (Upper body)
Uploaded: 2024-04-23T22:35:49.832Z
Duration: 15 min
Description: 12/3 - Sunday Recovery & Mobility (Upper body)

A. 2 Sets
A1. windshield wipers x 10 reps
A2. Lying thoracic twist x 45 seconds/side
A3. Spider shoulder stretch x 60 seconds/alternating
A4. Doorway stretch x 45 seconds/side
A5. Kneeling lat stretch x 45 seconds/side
A6. Cobra stretch x 45 seconds

Lie on your back on the floor and raise your knees to 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

- 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

- Kneeling on hands/knees 
- Sit back towards your feet and extend one arm out and to the side with palm facing down 
- Rotate body so you can get your shoulder to ground and feel the good stretch, can stabilize yourself by placing opposite hand on ground
- Stay for a sec or two and then alternate to opposite side with the other arm extended
- Continue in alternating motion until all reps/time compelte

Spider Shoulder Stretch

- 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

- Start by having hands and knees on ground 
- Sit back slightly towards your heels and place one arm extend on the ground
- Press down and sit back until you feel a good stretch in your lat
- Hold for recommended amount of time and repeat on opposite side

Kneeling Lat 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

Upper Body Mobility

12/3 - Sunday Recovery & Mobility (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 🏋️‍♀️ 😊

12/3 - Sunday Recovery & Mobility (Upper body)

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