Name: Playbook - Sarah Herse - Active Full Body Mobility Flow
Uploaded: 2024-03-20T21:08:55.246Z
Duration: 30 min
Description: Active Full Body Mobility Flow

A. Full Body Flow x 3 Sets:
A1. PVC Pass Throughs x 10 reps (can use stick/broom or band if needed)
A2. Lunge w/ reach twisting x 10 reps (5/side)
A3. Childs pose to plank x 10 reps (pause for a few sec in both positions)
A4. Bottom of squat hold x 30 sec
A5. Down Dog Foot Pedal x 30 sec (alternating)
A6. Doorway Stretch x 30 sec/side

*Can use band if no PVC or stick
- Grabbing a PVC pipe/Broom Stick
- Hold with a wide grip (outside of shoulders)
- Standing tall rotate the PVC pipe over your head and as far back as you can go then bring it back to the front
- Repeat for recommended amount of reps

PVC Pass Throughs

(5/side - 10 reps 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)

*Pause for a few sec in both positions

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

(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

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