Name: Playbook - Sarah Herse - 9/18 - Stretch & Mobility
Uploaded: 2022-12-11T21:18:10.388Z
Duration: 20 min
Description: 9/18 - Stretch & Mobility

A. Warm Up x 2 Sets:
A1. Prisoner squats x 10 reps
A2. Standing Twists x 20 reps
A3. Incline down dog to plank x 10 reps

B. Banded Stretch x 4 Sets:
B1. Banded ankle stretch x 30 sec/side
B2. Lying banded hamstring stretch x 30 sec/side
B3. Banded Lat Stretch x 30 sec/side
B4. Outward facing banded shoulder stretch x 30 sec/side

A. Warm Up x 2 Sets:
A1. Prisoner squats x 10 reps
A2. Standing Twists x 20 reps
A3. Incline down dog to plank x 10 reps

- With hands at your head squat then alternate twisting and bringing your knee to opposite elbow.

Prisoner squat + Twisting Knee to Elbow

- 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

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

Warm up

B. Banded Stretch x 4 Sets:
B1. Banded ankle stretch x 30 sec/side
B2. Lying banded hamstring stretch x 30 sec/side
B3. Banded Lat Stretch x 30 sec/side
B4. Outward facing banded shoulder stretch x 30 sec/side

(30 sec/side - 60 sec total)

- Tie band around lower part of stable pole
- Place other side around ankle and move forward a couple feet until there is tension in the band
- Plant foot flat on the ground and lean forward into that leg (Can use elevated surface like in video to get a deeper stretch)
- Hold for recommended time and repeat on opposite leg

Banded Ankle 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

(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

Banded Stretches

9/18 - Stretch & Mobility

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

4/25 - Thursday Arm WOD

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 🏋️‍♀️ 😊

9/18 - Stretch & Mobility

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