Name: Playbook - X2: Omar x Emily - DAY 28/30
Uploaded: 2021-01-18T11:49:42.720Z
Duration: 30 min
Description: DAY 28/30

Still wondering what I can do to help get my limbs to stretch farther as I cannot go even close to 90 degrees with leg stretches cannot even lie hands flat on the ground much less my elbows with side stretch, etc etc. there was not one that I could do just like both of u 😩

Matthew

Great! Completed two rounds of stretching and 45 min of boxing!!!

Tricia

Kaila

Yogi

I could basically do a split at this point. So that’s a drip deposit with being a male.

Khalil Blaine

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 28/30

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

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

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

Chazity Rosser

DAY 2/30

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

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

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

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

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 5/30

Only time but what a set it was as I loved this set of exercises- really strengthening my core

DAY 6/30

Jumping lunges were very tough as I did 14 reps then quick break then to 22 reps then quick break and finally to30

Jump lunges are impossible to do in one constant set so I had to do 15-7-5-3

Jump lunges required several breaks to reach 30 reps but everything else was tough but manageable without a break

DAY 20/30

If my right hamstring issue is ever resolved I cannot wait to stretch as far into these positions as you guys can - I am so envious👍

Only 4 stars because instructions confused me. I did three 10 rep sets in a row of each mobility exercise then one rep in stretches and started over.  Realized you probably meant ten reps of each mobility but go through each mobility exercise once then repeat that 3 times and then each stretch only once?  Few clarifications otherwise five star.

Miss Barbara

Took 45 minutes to complete and cannot stretch or mobile many areas anywhere near what u two do - what should I do to improve this?

DAY 7/30

Nice to try and stretch out that awfully tight right hamstring

I think I need a stretching class as I cannot get my leg straight or my body bent low enough to get my lower arms onto ground for the streches😩

DAY 21/30

Jelani

Weighted Russian twists I get off balance in rotating side to side and Sony legs are
 Moving and it does not look pretty 🤩

Russian twists are so impossible to keep feet together and also to keep body balanced and only Rotate the arms and waist

DAY 8/30

Knee tuck with push up with very difficult and those Russian exercises are almost my most difficult 😞

Great ab day - got through one set and all but last stage of a 2nd set in 35 minutes breathing really heavy and sweating 😅

DAY 22/30

Had to perform 4- step shoulder taps in sets of 10, 10, and 10 reps as it was tough on lower back

The 4-point shoulder/knee touch exercise can only be achieved with 5-6 rep mini sets to eventually reach 30 total

DAY 23/30

All was good and manageable besides the goblet squats which were the most difficult/ taxing on me

Goblet squat was really tough so had t I break into smaller sets

DAY 9/30

Jackknife into v-up was so difficult that after clump of reps I dropped to sets of five and quickly into sets of three to try and finish with some semblance of proper technique- beyond difficult

Jackknife into v-up was so difficult 😥 I began with eight reps and then had to do tiny sets of 3-5 reps with little breaks in between before I could reach 30

DAY 24/30

My lower back is terrible it won’t get off the ground for most of the last 15 v-ups so only the upper half of my back is lifting off the ground- so frustrating and disappointed in myself

I do not know how anyone can do 30 true to form v-ups consecutively meaning getting lower back to lift off the ground 15 for me was next to impossible to truly get entire back off the ground WOW

DAY 10/30

Doesn’t get any easier:-o some involved a little break in between but got them all done

Wow okay so with Lent activities I missed two days but I cannot even that being said that this day would be as tough as it was/ especially the last few exercises

Huffing and puffing and fatigued so all went well

DAY 25/30

Loaded jump squat was so tiring I had to take an extended break before the last exercise

Body is feeling a bit worn down today but the exercises were manageable today thank goodness 😅

DAY 11/30

DAY 12/30

Loaded toe touches into leg lowers was very tough so did in rep sets of 12, 6, 7, and 5

Loved the exercises but thing like toe touches into leg dives had to be done in small sets plus I skipped exercise #2 as I just returned from a one hour run and had to fit this in quick but legs were still too tired from the rin

DAY 26/30

DAY 13/30

Having been sporadic over this past week in strength training this was extra tough

Last exercise was divided into three smaller sets but still satisfying

DAY 27/30

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

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?

DAY 14/30

Most exercises had to be done in small sets of 3-4 but at least I got them all done which I was happy had a bunch of core work after my overindulging in sweet potato chips today

V-up twist and Russia twist exercises both were extremely difficult and took many tiny sets of 2-4 reps to reach 30 in each of them

DAY 29/30

Lots of pain fatigues really feeling out on a couple exercises especially the 5-position exercises which I had to dye tin small sets of five due ti strain on the back - hoping these exercises are to be taxing the back rather than me doing something wrong

Shoulder tap progression 5 probably took 30 minutes just in itself as I had to d o it in small sets of 5-7

Shoulder tap level 5 had to be done in sets of 10 as it was tough on my lower back - otherwise all went well

DAY 28/30

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