Name: Playbook - X2: Omar x Emily - DAY 7/30
Uploaded: 2021-01-18T11:49:05.955Z
Duration: 30 min
Description: DAY 7/30

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👍

Matthew

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?

Did not realize difference between mobility 3x and stretching 3x so was doing stretches three times and wondered why it was taking so long- I assume movement is just getting into the starting position three times side stretch I could barely even get palms of hands to reach the ground

Great workout! Needed some mobility and stretching so this was perfect!!

uati

Amazing! I did two rounds, 45 mins of boxing, and 10 min of stretching with a roller!

Tricia

Great! Stretched out all the sore muscles

Kaila

Jasmin Limas

Definitely needed this today!  Up and at em first thing in the AM 💪🏾

Bethany McDowell

TGenise

Dagmawi

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 7/30

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

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

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

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 7/30

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