Name: Playbook - X2: Omar x Emily - W3/D6: Mobility Deposit
Uploaded: 2021-01-18T11:49:41.160Z
Duration: 30 min
Description: W3/D6: Mobility Deposit

Great I felt my body stretch in ways it hasn’t before definitely something to throw in the rotation

Travis Kirby

Today is all about moving and lengthening the body. Doing mobility in your weekly program is essential to helping you love more efficiently and balanced which in turn means you will feel and look even better!

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, arms above your head. On your exhale lift both legs and arms off the ground. Flow with your breath.

Superman

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

Stack your legs at 90 degrees and keep your arms straight. Rotate the top arm across your body to the floor keeping your legs together.

Spinal Rotations

In a kneeling position with your arm straight in front of you, open away from the front knee making sure the rotation is from the hips up.

Kneeling Torso Rotations

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

Kneeling Straight Leg Lateral Lifts

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

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

Glute Bridges

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

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

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

Lateral Lunge Reaches

In a lateral split stance bring the elbow on the side of the extended leg to the opposite knee.

Adductor Rotations

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

Reach your arms out straight while moving the back leg up to become parallel with your body.

Single Leg Reaches

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 back into a reverse lunge and across your midline creating a rotation at your hips.

Curtesy Lunge

W3/D6: Mobility Deposit

Olivia

Aaron De'shon

Jasmin Limas

Daily Warm-Up

Chloe

I’m drenched In sweat!! Workout kicked my butt

Holly

Haley

W1/D1: Med Ball Deposit

Asha

Always a challenge to find a spot to fully utilize this band deposit in my home but where there's a will.....there's a way! Done✔ #OTW

Julie

W1/D2: The Band Deposit

Khushboo

Crystal

W1/D3: Kettlebell Deposit

2 rounds in 16:23 that’s all I could go for. #otw #dripharder

Laurice Martinez

W1/D4: Dumbbell Deposit

Victory Askew

David

Soooooooo grateful for this pain!!!💪🏽 I challenged a few friends!

Kierstan Taylor

W1/D5: Body Weight Cardio Deposit

Kicked my booty after a benchmark run on the treadmill

W2/D1: Med Ball Deposit

Only one round... my arms want to fall off

W2/D2: Dumbbell Deposit

By far the HARDEST workout yet! Slider burpees....YIKES! Pushed me past my limits!!

I’m dead. This workout killed me.  From my upper abs to my obliques, I have never experienced such soreness.  

Also, I have questions, like why is there some form of burpees every workout?! 😫😂

Carrie

S_ _ t just got real! Could only finish 3 full rounds with a slight adjustment for the front/lateral pushup......could only hold the plank with 10 reps/arm. Brutal movement but Imma gonna conquer them! THAT is what I like about @X2 deposits! #OPW 💯✔💪

W2/D3: Slider Deposit

Two rounds alone. Holy smokes #dripharder #otw

W3/D6: Mobility Deposit

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