Name: Playbook - X2: Omar x Emily - W3/D6: Mobility
Uploaded: 2021-01-18T11:49:08.983Z
Duration: 40 min
Description: W3/D6: Mobility

Khalil Blaine

Mobility finisher total workout time 47 mins 🙌🏾

Bethany McDowell

Tricia

Today is all active recovery and mobility!

➡️ 30-40 min of cardio
➡️ The following mobility routine below for two rounds!

We suggest a non-impact cardio method! Leave feedback of what you do!

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

W3/D6: Mobility

Vanessa

It was fun and way harder than I thought. Great workout

Erica Ravelo

Carolina

W1/D1: Full Body Unilateral

Rachel Takacs

Great. Feeling good, definitely kept stretching out sore muscles.

Kaila

W1/D2: Push Pull

Fatima Bekkari

Stacey

This was definitely a killer!!! But got it done.. almost died... but I didn’t hahahahaha

Valerie

W1/D3: Cardio

I thought I was in shape... this was killer even with some equipment modifications!

Allyson

W1/D4: Legs & Core

Not sure if it should be cycle through for 20 min or do 10 rounds (so each circuit 3 times)

I added a progression pull up work out. I did it prior the cardio workout.

Kneeling Lat Pull Down
Scapular Pulls 
Pull Up Negative (Work way up to 30sec negative hold) Did 3 secs today. 
Banded Pull Ups 
Inverted Row
All 3 Set 8-10 Reps 

I am very determined to get 5 full body pull ups by the end of this 6 weeks. And drop 10 pounds.

W1/D5: Cardio

Mobility + Cardio = Intelligent Drip. Got it done! Easy peezy!

Kaylyn

W1/D6: Mobility

Great. Really stretched and rolled out sore muscles.

W1/D7: Active Recovery

Christy

W2/D1: Full Body Unilateral

Burpee finisher was too difficult for the level I am currently at. Loved this workout though

W3/D6: Mobility

Community

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