Name: Playbook - X2: Omar x Emily - DAY 21
Uploaded: 2021-01-18T11:47:27.451Z
Duration: 40 min
Description: DAY 21

Just realized on my third mobility day in this 30 day effort that I do not do the mobility exercises for 30-40 minutes but rather one time through and then a non-impact cardio exercise for 30-40 minutes 😁

Matthew

Alexis Lindsey

Rudy

Tricia

Marisol

As usual think this workout will be easy but its hard as fuck, specially when your so sore lol

Carolina Mora

Needed that active revovery after that 3k interval run!! #OTW

Julie

Kierstan Taylor

Ricky

Kenedra

Today is all active recovery and mobility!

We suggest a non-impact cardio method for 30-40 min and the following mobility routine plus Foam Rolling (see the learn tab for how to foam roll)

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

Stand in a wider squat stance with your toes rotated 45 degrees ope . Make sure your knees follow the direction of your toes and squat to as low of a depth as you can.

Sumo Squat For Depth

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

In a straight arm plank position step forward planting the foot as close as you can to your hand, alternating back and forth.

Plank Step Forwards

In a hands and knees position, bring one leg straight to the side and make small circles with the foot. 10 one direction then 10 the other direction each side.

Kneeling Glute Circles

In a kneeling position extend one leg to the side and lift laterally without leaning your body.

Kneeling Straight Leg Lateral Lifts

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

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

Move into a lateral lunge while reaching opposite hand to foot.

Lateral Lunge Reaches

Press through your heels and hold at the top for 2 seconds

Glute Bridges

DAY 21

Mustafa

Ready to get this work in ! 💯✊🏾💪🏾

Josh

CHALLENGE DETAILS

Jesus

Alyssia Muhammad

Daily Warm-Up

Codee

I want to puke rn. Day one of more than cardio🤢🤮

Gabriel Marquez

DAY 1

Benjamin Kiraly

Y’all trying to kill us...🔥x💯 day 2 in the books 4 rounds

Brandon

DAY 2

I added

10 Pulls ups to each round

It took me a little longer than normal to move from set to set. Also trying to do the actual push up from the burpee instead of a up down from the floor added some secs to the clock. 

Three rounds in 20 minutes. I was shooting for 4. Didn’t make it but I am glad I moved today.

Khalil Blaine

DAY 3

Sierra

DAY 4

Added 10 Pull ups per set 
4 rounds completed in 20.

DAY 5

Added 10 Chin Ups per set 
3 rounds completed

Jasmin Limas

DAY 6

Felt so good! Mobility is the key to power through another week of #X2workouts!✔

Day 7 in the 📚 books🙌🏻 thanks for keeping me on track!

DAY 7

2 Rounds — 
Added 10 Pull Ups 
Performance today was low. 
Haven’t been sleeping well.

DAY 21

Community

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