Name: Playbook - Sarah Herse - 4/21 - Sunday Recovery & Mobility WOD (upper body)
Uploaded: 2024-04-23T22:35:50.522Z
Duration: 12 min
Description: 4/21 - Sunday Recovery & Mobility WOD (upper body)

No follow-along stretch this week, but here is a great upper body stretch you can try!

A. Upper Body Stretch x 2 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
A6. Cobra pose x 30 sec
A7. Kneeling lat stretch x 30 sec/side

A. Upper Body Stretch x 2 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
A6. Cobra pose x 30 sec
A7. Kneeling lat stretch x 30 sec/side

- 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

- 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

- 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

Upper Body Mobility 1

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/29 - Monday Leg WOD

4/30 - Tuesday Upper Body WOD

5/1 - Wednesday Booty WOD

5/2 - Thursday Arm WOD

4/28 - Friday Full Body WOD

5/4 - Core & Cardio WOD

5/5 - Sunday follow-along stretch: Learn King Pigeon Pose

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

4/8 - 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 🏋️‍♀️ 😊

4/21 - Sunday Recovery & Mobility WOD (upper body)

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