Name: Playbook - Sarah Herse - 8/28 - Stretch & Mobility
Uploaded: 2022-11-02T20:19:57.375Z
Duration: 25 min
Description: 8/28 - Stretch & Mobility

A. Full Body Warm Up x 3 Sets:
A1. Inchworm push up x 5 reps
A2. Ground to sky reaches x 10 reps
A3. Lunge w/ twisting x 30 sec/side
B. Banded Stretch Routine x 4 Sets:
B1. Banded Lat Stretch x 30 sec/side
B2. Outward Facing Banded Shoulder Stretch x 30 sec/side
B3. Lying Banded Hamstring Stretch x 30 sec/side
B4. Banded TKE's x 12 reps/side

A. Full Body Warm Up x 3 Sets:
A1. Inchworm push up x 5 reps
A2. Ground to sky reaches x 10 reps
A3. Lunge w/ twisting x 30 sec/side

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- 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

(30 sec/side - 60 sec total)

- 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)

Warm up

B. Banded Stretch Routine x 4 Sets:
B1. Banded Lat Stretch x 30 sec/side
B2. Outward Facing Banded Shoulder Stretch x 30 sec/side
B3. Lying Banded Hamstring Stretch x 30 sec/side
B4. Banded TKE's x 12 reps/side

(30 sec/side - 60 sec total)

- Wrap a band around the top of a rig/pull up bar
- Wrap the other end around your wrist and step back until you feel tension in the band
- With arm fully extended lean forward with arm up by your face/ear until you feel a stretch in your lat/shoulder
- Hold for recommended amount of time and repeat on opposite side

Banded Lat Stretch

(30 sec/side - 60 sec total)

- Wrapping a band around a pull up bar/rig 
- Wrap it around your wrist on one arm and step out a couple feet until there is tension in the band
- Keeping your core engaged lean forward until you feel a stretch in your shoulder and hold for recommended amount of time
- Repeat on opposite arm

Outward Facing Banded Shoulder Stretch

(30 sec/side - 60 sec total)

- 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

(12 reps/side - 24 reps total)

- Using a band tie it to a rig or stationary object that will withstand weight and resistance.
- Take the other side of the band and place it directly behind one of your knees.
- Push the knee forward to about 15-30 degrees while keeping the heel on the ground.
- Straighten the leg and lock the knee while squeezing the quad.

8/28 - Stretch & Mobility

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