Name: Playbook - Sarah Herse - 8/27 - Sunday Recovery & Mobility WOD (Posture)
Uploaded: 2024-04-23T22:35:50.281Z
Duration: 15 min
Description: 8/27 - Sunday Recovery & Mobility WOD (Posture)

A. 4 sets:
A1. Standing IYT's x 30 sec 
A2. Prisoner good mornings x 30 sec
A3. Kneeling thoracic twists x 30 sec/side
A4. Cobra pose stretch x 30 sec
A5. Squat to alternating heel tap x 30 sec
A5. Downward dog hold x 30 sec

- Standing straight with feet under hips, and arms down by side with palms facing towards you.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Standing IYTs

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

(30 sec/side - 60 sec total)

- Kneel on all fours with your fore arms on the ground 
- Placing one hand behind your head and keeping your hips under you twist your torso/chest towards the ceiling slowly.
- Tap the ground with your elbow to complete the rep.
- Same process on the other side

Kneeling thoracic twists

- 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 standing shoulder-width apart
- Send hips back and down to air squat position
- When coming up to full extension bring one leg up and tap your heel
- Squat back down and repeat motion on other leg

Squat to alternating heel tap

- Start on all fours, hands and knees. Spread the palms wide, stack the shoulders over wrists.
-Knees are hip distance apart, curl the toes under.
-Walk the palms just out in front of the shoulders. Be sure the palms are spread flat.
- Raise the knees off the mat while shifting the stomach toward the thighs.
-Lift the hips up high, as the legs straighten. Keep toes pointing forward.
- Hold for a few deep breaths and then come back to starting position.

Downward dog hold

Posture Mobility 1

8/27 - Sunday Recovery & Mobility WOD (Posture)

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 🏋️‍♀️ 😊

8/27 - Sunday Recovery & Mobility WOD (Posture)

More workouts from Sarah Herse