Name: Playbook - Sweat Rewards - Week 3 D3- Mobility Progress Check
Uploaded: 2024-01-02T14:44:05.415Z
Duration: 35 min
Description: Week 3 D3- Mobility Progress Check

Dianne

Done ! Weird to say this but it was peaceful. I did it while watching anime.

Ruth

Just like yesterdays workout, this will be the second time you will do this specific mobility workout. Again, I want you to take note of your progress? Has your range of motion increased? Are the exercises you found difficult to get through last time but easier this week?

Be sure to take your time and get through these exercise. We are gearing up for some tough workouts next week and taking the program up a notch next week. Stay mobile, stay flexible.

Let me know how you get on.

- Start in a kneeling position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle 
- Rotate it back

Mobility - neck rotations

- Sit on the floor with legs crossed arms beside u on the floor
- Lift 1 arm up to ear level and lean to the opposite side feeling a stretch in the obliques
-perform 8-10 reps each side

Mobility - seated oblique stretch

Warm up

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

Rotate 10 reps clockwise & 10 anti clockwise

Mobility-spine rotations

Mobility- needle thread

- Starting on your knees with a flat back reach your hands out in front of you

Mobility- childs pose + cobra

spine mobility

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
-extend 1 leg into the air and return to chest

Mobility - downward dog extension

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

Mobility- 90/90 rotations + raise

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally

Mobility  - Kneeling hip CARs

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
-raise calves 4 times

Mobility-Sumo squats (bodyweight)

Hip Openers

- Stand with band on your feet
- raise 1 knee to hip height and adduct out adding tension to the band
- Release and repeat

Mobility-Banded high March

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Mobility-Good morning

Mobility- hip flexor + hamstring flow

- Sit on the floor with legs straight and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- return to seated position and reach for your feet

Mobility - reverse table top

Hamstrings & Hip Flexors

Week 3 D3- Mobility Progress Check

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

michelle

Carmen

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

Week 3 D3- Mobility Progress Check

Community

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