Name: Playbook - X2: Omar x Emily - DAY 14/30
Uploaded: 2021-01-18T11:49:08.907Z
Duration: 30 min
Description: DAY 14/30

Exercises are great but takes much closer to 50 minutes to complete them all and by body cannot stretch nearly as much as it should on many of the exercises especially the one where lower arms are supposed to touch the ground and legs are out to the side stretching

Matthew

Great way to change tempo and focus on core. My body was tired from previous 13 days in a row.

Ruben Perello

I do not understand the mobility three times versus stretching once - it all looks like stretching so I do sixty seconds on each side but what is the mobility three times?

Great! Did two rounds and 45 min of boxing!!!

Tricia

Kaila

Yogi

Khalil Blaine

Great after my Nike benchmark run and a little crossfit workout #otw #dripharder

Jasmin Limas

Repeat mobility three times stretching movements once

Start in a standing position and walk out into plank and back up to stand.

Walk Outs

Squat down and grab your feet, extend your hamstrings into lengthened position and drop back into squat.

Deep Squat To Hamstring Stretch

Step one leg forward and plant that hand by your foot. Rotate the hips open by rotating the opposite arm up to the ceiling.

Hip Openers

Lay flat on your stomach with your arms extended to the side. Rotate your leg toward your opposite arm keeping the other hand flat on the ground. Alternate back and forth.

Scorpions

Keep your leg as close to your body as possible and reach your leg across your body by rotating the spine.

Repeat 10 each side

Laying Cross Overs

Hurdler Stretch

Runners Stretch

Seated Glute Stretch

Split Stretch

Kneeling Hip Flexor

Standing Quad

Laying Hamstring

Mobility and Stretch

DAY 14/30

Russian twists are so difficult so keep from tipping over to my left or right or backwards or forwards - so difficult

Each set I had to break at least once to get in my thirty reps 😩

DAY 15/30

Planks are real tough and honestly after being off this 30-day program for months it was almost all very challenging

Plank break downs were the most grueling of the exercises

DAY 1/30

Got two full sets in which doesn’t often happen so I am happy

Chazity Rosser

DAY 2/30

Four stars is all my fault as I am far from getting back to daily routines so doing a day’s exercises only every 3-4 days is really tough- working to get back to daily strength workouts besides my daily pushups

Still no balance on the one leg bend over with weight - I must do right along a wall to avoid tipping over -  I have no balance

Tough for most reps but especially the first one with front and lateral raises- as in order to do real challenging front raises the lateral raises are then so tough I can only do a set of 15 and then take a decent break before attempting the final 15. - lateral raise is tough

DAY 16/30

Still getting back into the shape I was months ago so tough treading at the moment

30 jackknife and heel grab EACH side-wow-lots of tiny pauses to reach 30

DAY 17/30

Tougher to get upper body/ lower back up off the ground as the reps increased

I loved exercises 1, 3, 4 and 6 but I skipped exercise 2 and just did one gentle set of 5 since I tweaked my lower back yesterday during one of the exercises ☹️

DAY 3/30

Good work of muscles without having to take breaks in the middle of any set

Good day today - sweaty, tiring but all achievable without mid-set breaks

DAY 4/30

Incredibly tough getting through 30 reps of most exercises

Loaded pendulum lunge may have. Used too heavy a weught as I could only get 15 reps per leg before total exhaustion

Some exercises - especially #6 - had to be performed in small rep sets to get through 30 - the forward and reverse lunge was perhaps the most difficult and I only did 15 per side

DAY 18/30

Loved the exercises the frustration was just on my end of not being able to do 30 consecutively with several of the exercises

Toe touches into leg lowers is so incredibly difficult that after an initial 11 the rest of the way is only small sets of 4-5 until I get to 30… so tough

Love the core work like hollow hold … get so tired of squats and lunges though 🙂

DAY 19/30

Slow bicycle crunches and bench dips were both very tough and had to be completed in small sets - perhaps that tells me my core is weak?

Slow bicycle crunches are so satisfying but so difficult that I had to perform the 30 within smaller rep sets

DAY 14/30

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