Name: Playbook - Sweat Rewards - Week 4 D2- Mobility Progress Check
Uploaded: 2023-02-15T16:19:57.626Z
Duration: 35 min
Description: Week 4 D2- Mobility Progress Check

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. 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 4 D2- Mobility Progress Check

Very challenging but isn't that wat fitness is about 😍😍♥️♥️🔥🔥

Carmen

Congratulations!! You did it

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

ShannonMarie’

Chenai

Ruth

Decide, Commit, Succeed Challenge Intro

Hussna

Omg this was an amazing workout. It pushed me from the beginning all the way to the end!

Week 1 D1 Power Dumbbells

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

I broke my toe a few months ago , so couldn’t do round 4 but I improvised . It was challenging but I did it !!! It was great!!

Leisel

Honestly, I struggled to get through this one! But I loved the burn🔥

Ashtin Anio

Week 1 D2  Functional Factors

It was a push. I’m going to do it again tomorrow.

Akua

Them donkey kicks and push up are get me all the time!!!🔥🔥

Nicole Thomas

Week 1 D3 Cardio Chaos

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

Lord my hips are sooo tight. Thank you for the hip openers.

Nisha

week 1 D4- mobility work

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

Dianne

week 1 D5 Biceps & Triceps

Alexis Hunter

Week 1 D6 Core Courage

Completed l needed shoulder workout 💪🏾

Cara

Week 1 D7-Back & Shoulders

Behind a few days because of illness but still going💪🏼

Beth Shepherd

A killer ..my hands are shaking yoooh 🔥🔥🔥🔥

Week 2 D 1 - Power Play

Wow!!! This one made me throw up🤮...but I kept going💪🏽

Week 2 D2- Functional Factors 2

Looks easy but so challenging, l feel for my knees ..good workout

Wow that was wonderful and supper tough at the same time. Needed today ✨

Week 2 D3- Mobility mixer

My knees were like ( where we at with this 😂 Great workout🔥💖🔥

Week 2 D4 Cardio Chaos 2

I feel flat as a board….my stomach 😊

Completed, the slides were the highlight ✨️

Week 2 D5 Core Courage 2

Nice workout didn’t finish because my legs yoooh

I’m so behind now but anyway….legs are my favorite so it was great 👍🏾 🦵🏾

Week 2 D6  Quads & Glutes

Week 2 D7 - Biceps, Chest & Delts

What fingers do I have to type 😂 🔥🔥🔥🔥

Week 3 D1 Power Dumbbells 2

Tari

Week 3 D2  Functional Factors ( Round 2)

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

Week 3 D3- Mobility Progress Check

Week 3 D4 Cardio Chaos

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

Missed this one yesterday so had to catch up today. 😢

Roselinda

Week 3 D7-Glutes & Quads

Week 4 D 1 - Power Push

⭐ Your mind is the factor that connects with your body..Stretch and mobility I never knew how important it is until catherine introduced to us. Whether it's been a long day at work or any kind of stretch on my body...I run straight to Catherine's app 
Definitely a change in the game ♥️

Week 4 D2- Mobility Magic

Can we have more flow with the bands instead of constantly transitioning to different one in each set. Good workout 💪

Week 4 D3 - Band behavior

Week 4 D4 Core Chisel

Ohh my 🔥, don’t know why I ever underestimated the bear crawl 🥵. Great workout 💪🏾.

Week 4 D5 Cardio Chaos 3

week 4 D6 Bis, Tris & Delts

Week 4 D7-Back & Shoulders

Week 5 D1 - Kettlebell Kick

Week 5 D3 - Compound Complexes

Week 5 D4 - Lower & Upper Body

You were fine, my arms are burning …tricep push ups

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

Week 4 D2- Mobility Progress Check

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