Name: Playbook - Tire Trained - Mobility + Stretching
Uploaded: 2024-05-10T22:09:26.816Z
Duration: 20 min
Description: Mobility + Stretching

Alyssa

forgot how good thread the needle feels 😩

this was so good! definitely what my body needed today.

Great stretches to start the day before sitting in the car for hours!

Jeannie

Jessi

Mobility + Stretching

Dynamic Circuit (complete 2x): Take the moves nice and slow.

- 10 Bodyweight Squats
- 5 Floor Sweep to Forward Fold
- 10 Windmill Stretch
- 10 Arm Circles (forward)
- 10 Arm Circles (backward)
- Plank Walkout + Cobra
- Jumping Jacks
- Side Stretches

Static Circuit (complete 2x):
- Butterfly Stretch
- Toe Touch + Side Stretch
- Toe Touch
- Pigeon Pose
- Thread the Needle
- Downward Dog
- Heel Presses
- Forward Fold
- Cross Body Shoulder Stretch

Complete 10 reps of each dynamic stretch, unless otherwise specified. Take the moves nice and slow. Make good mind to muscle connection!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

- Squat down and sweep the hands along the floors and bring arms overhead
- Reach up as high as you can, stretching the abdominal muscles
- Keeping a slight bend in your knees 
- Tip forward at the hips
- Let your head hang down
- Repeat

Floor Sweep to Forward Fold

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

- Start from a standing position
- Hinge at the hips and place the hands on the ground
- Walk the hands out until you are in a plank position
- Lower the body to the floor and press the hands into the ground until the arms are straight. This is cobra position
- Hold cobra for a moment and then return to the plank and walk the hands into the feet
- Return to a stand

Plank Walkout + Cobra

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

Dynamic Circuit

Static Circuit

Hold each move for 10 long seconds. 

Breathe deep into the belly and exhale fully out of your mouth. 

Do not short yourself on the count on each stretch.

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Pigeon Pose

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

Mobility + Stretching

Community

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