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 8

Always love these workouts! I feel so strong & confident after I finish one

Lizsy

DAY 9

I improved on the rounds this time got 5 rounds in

DAY 10

I was happy in being able 
to do all of these without breaking up the set - kickbacks are always the toughest- on squats I always feel something behind my right knee hope that just means I have a weak right knee

AND DONE. Let’s go baby 💪🏼💪🏼💪🏼 
@fitemfitness @omar.bolden @x2workouts

Solid workout. I was able to complete 3 full rounds and the first 2 exercises.

DAY 11

The v-up jackknifing was probably the toughest exercise over these first twelve days of workout 🏋️‍♀️ as I could only touch halfway between my knee and foot on my leg and when trying to bring both arms up to touch both legs I could barely get my shoulder blades off the ground. Only if I lift my feet up first could I get my back off the ground more. Plus I could only do a few reps at a time. Very rough and not resembling your example very well😩

DAY 12

Alternating knee lunges were quite difficult as the most i could do at one time without a break was ten ; the wall squat was also real tough as forty seconds was my uninterrupted limit

Did one and half more rounds than my last one 🔥

Jennifer Santos 

DAY 13

Always appreciated to have that easier day mixed in while still working up a good sweat

Valerie

DAY 14

Squats and lunges still so tough but holding dumbbells out straight in front of me was really tough

DAY 15

DAY 16

All are doable except those burpees as to go from a hop right down into the burpee seems impossible for me plus a worry about injuring my wrists on the way down. Finally I find myself having to go from hops to taking just marching steps halfway through the set in between each burpee but I figure I am still in constant motion I guess

Maher

DAY 17

Was happy that technique and endurance wise I was okay with these but since I used a different dumbbell weight for every exercise and thus to keep adjusting my power block dumbbells I only got two sets in - anyhow I enjoyed this set

David

DAY 18

Renegade rows were awfully tough and I always had to break mid-set then the v-up jackknife is where I immensely struggled as firstly I can only bring my hands to my knees not feet and then I can only do ten reps each set. That slower exercise contributed to me only getting in two sets in 22 minutes

The v-sits exercise had way too many reps, I would suggest 10!

DAY 19

All went pretty well just had to reduce last two of three sets of wall sit from ninety to seventy reps with a break at 45 seconds into each of those seventy rep sets

Chelsea M

DAY 20

Suitcase jump and reverse lunges into lateral were incredibly difficult to get the recommended number of reps in without a few breaks each set and the reverse into lateral lunges took so long that I only got two total sets in - I really thought that one should have been 10-10 as 20-20 was too much

That may have been the hardest 3 rounds I’ve done all month. 😫

DAY 22

The single leg RDL is almost impossible for me to keep my balance- I can not do more than two reps without starting to tip over and thus recent - any suggestions on better balance techniques would be appreciated

Excellent!! I have 3 kids and my husband travels for work. These are awesome workouts I can do from home when I can’t make it to the gym!

Skye

Deposit made!  Playing catch up just knocked out day 22 & 23 two sets of each!

Bethany McDowell

DAY 23

4 Rounds 🤪🤪 what is the maximun somebody do?

Codee Breeze

DAY 24

☠️☠️☠️☠️☠️☠️☠️☠️

The kickbacks were beyond tough to do that many ascending and descending reps. I only did twenty and that was incredibly tough I guess in part due to the fact that 9lbs was the lightest dumbbells I had and that was perhaps still too much

I'm made it to the knees sweating point of drip today..haha

DAY 25

By far the toughest day yet as walking renegade was really tough and the v-up with Russian twist was impossible as I couldn’t do more than two at a time as I could not bring my upper body up to meet my knees for the life of me plus my knees would not stay together when I brought my legs up and finally I could not twist too far to either side without losing my balance; bringing upper body up was in fact impossible for me; does that mean my core is beyond weak?

Got me pouring sweat! Definitely the hardest workout yet!

DAY 26

Was happy with my performance in this recurring set except it seemed to be nothing but leg work so I little shaky standing now

Pushed myself to do 3 rounds even though I was exhausted after sitting through 8 hours of class today! I feel amazing!

DAY 27

This was a good stretch workout after  completing day 28 and day 29. 💪🏾

DAY 28

Just 25 min, I felt a big difference since I started 🐒

DAY 29

Excelente reto! Definitivamente lo volvería a hacer!

Two miles on the treadmill, the squats I did with a heavy band

DAY 21

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