Name: Playbook - Sarah Herse - 12/31 - Sunday Recovery & Mobility (Full body)
Uploaded: 2024-04-23T22:35:49.710Z
Duration: 15 min
Description: 12/31 - Sunday Recovery & Mobility (Full body)

A. Warm-up x 2 sets
A1. Lunge with reach x 10 reps
A2. Ground to sky reach  x 10 reps
A3. Standing twists x 10 reps

B. 2 Sets
B1. Down dog foot pedal x 30 seconds
B2. Lying banded hamstring stretch x 30 seconds/side
B2. Brettzel stretch x 30 seconds/side
B3. Book opener stretch x 30 seconds/side
B4. Kneeling lat stretch x 30 seconds/side
B5. Cobra stretch x 30 seconds
B6. Seated hamstring stretch x 30 seconds
B7. Deep lunge hip flexor pulses x 30 seconds/side

A. Warm-up x 2 sets
A1. Lunge with reach x 10 reps
A2. Ground to sky reach  x 10 reps
A3. Standing twists x 10 reps

- 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)

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up

B. 2 Sets
B1. Down dog foot pedal x 30 seconds
B2. Lying banded hamstring stretch x 30 seconds/side
B2. Brettzel stretch x 30 seconds/side
B3. Book opener stretch x 30 seconds/side
B4. Kneeling lat stretch x 30 seconds/side
B5. Cobra stretch x 30 seconds
B6. Seated hamstring stretch x 30 seconds
B7. Deep lunge hip flexor pulses x 30 seconds/side

- 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

- 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

- Lie on either side with one knee up 
- Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. 
- Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in extension. If it is too difficult to grab the ankle then use a towel or strap.
- Hold for recommended amount of time and repeat on opposite side

Brettzel Stretch

- 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

- 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

- 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

- Start in a standing position with your feet hip-width apart.
- Take a step back  and lower your body into a deep lunge by bending your front knee to about a 90-degree angle. Keep the back leg straight and extend it farther back to increase the stretch. Ensure your hips are squared and facing forward and raise your arms overhead.
- From the deep lunge position, perform small, controlled pulses by gently lowering your knee a few inches, tapping the ground and then lifting it back up by straightening the leg. The pulses should be slow and controlled, focusing on the stretch in the hip flexors. Keep your torso upright and your spine in a neutral position.
- Continue pulsing for the recommended time. Pushing deeper in the stretch each time you straighten your legs.

Deep Lunge Hip Flexor Pulses

Circuit 1

12/31 - Sunday Recovery & Mobility (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 🏋️‍♀️ 😊

12/31 - Sunday Recovery & Mobility (Full body)

More workouts from Sarah Herse