Name: Playbook - Sarah Herse - 3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)
Uploaded: 2024-04-23T22:35:50.434Z
Duration: 15 min
Description: 3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

No follow-along stretch this week since I am traveling, but here's an excellent upper body stretch to try! 

A. Warm-up x 2 sets
A1. Plank toe taps x 10 reps
A2. Down dog to up dog x 10 reps
A3. Cat/cow x 10 reps

B. 2-3 sets
B1. Wall-assisted seal stretch x 30 seconds
B2. Banded pass-throughs x 10 reps
B3. Wall-assisted puppy stretch x 30 seconds
B4. Lying thoracic twists x 30 seconds each side
B5. Child's pose x 30 seconds
B6. Scorpion kicks x 10 reps

A. Warm-up x 2 sets
A1. Plank toe taps x 10 reps
A2. Down dog to up dog x 10 reps
A3. Cat/cow x 10 reps

- Start in plank position on your hands
- Push through your hands into a pike position and reach back with one hand and tap the opposite toe 
- Return to plank position and repeat with other hand
- That completes one rep

Plank to alternating toe tap

- 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

- 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

Warm Up

B. 2-3 sets
B1. Wall-assisted seal stretch x 30 seconds
B2. Banded pass-throughs x 10 reps
B3. Wall-assisted puppy stretch x 30 seconds
B4. Lying thoracic twists x 30 seconds each side
B5. Child's pose x 30 seconds
B6. Scorpion kicks x 10 reps

- Facing a wall, lay on your stomach and push up into a cobra pose. Then start to walk your hands up the wall. Find a height and distance that feels comfortable. Press palms into the wall, opening the chest, focusing on bending through the upper back.. Relax head and neck, keeping a neutral position. Hold for recommended time.

Wall Assisted Seal Stretch

- 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

- Begin by facing the wall in a kneeling position. Lift your elbows up onto the wall and press down, reaching your armpits and chest towards the wall. You can adjust your distance from the wall if needed. Try to relax and feel the stretch in your back and shoulders.

Puppy Wall Stretch

- 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

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

Circuit 1

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

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

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 🏋️‍♀️ 😊

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

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