Name: Playbook - Ashley Palmer Fitness - 5/11 CORE + MOBILITY
Uploaded: 2024-05-13T02:25:15.264Z
Duration: 45 min
Description: 5/11 CORE + MOBILITY

it's time to help your body recover with some walking and mobility exercises to keep those muscles loose.

Start your workout with a good 20-30min walk, whether you are on a machine or outside. Walk at a brisk pace keeping your HR in the fat burning zone (2-3). If you aren't sure what that is for you you can also track it by your RPE (rate of perceived exertion) of 5-6. You should be able to carry on a conversation but still getting that HR up.

If you choose you can do the walk at the end of the workout instead of the beginning.

Keep an RPE of 5-6. That's walking fast enough to get your HR up but still able to carry on a conversation.

Treadmill or Outside Walk

20-30 Brisk Walk

Really focus on your form and don't rush through each movement. Be intentional with feeling each stretch through your joints and muscles.

- Stand in a widened stance position with toes turned out
- Keep pelvis tucked and squat straight down
- Push booty back and stand back up

Frog Squat

- Come down into a kneeling position
- Rock forward and back

Kneeling Rockers- 30sec each side

- this is the modified version of the jumping grasshopper exercise
- start in a high plank position and take one foot up level with the hand 
- come back to plank position and alternate sides
- core should be engaged and booty dropped. You don't want it sticking up to the air the whole time.

Walking Grasshopper- 60 sec

Lower Body Mobility

You can swap out the kettlebell for a dumbbell if you don't have one, just use a weight no heavier than 10lb. Be slow and careful with each movement

- Stand with your back against the wall
- Take a deep belly breath in and as you exhale, put lower back against wall and bring arms above your head
- Try to have hands/arms touch the wall

Wall Shoulder Flexion

- Lie down supine on the floor
- Hold a single KB on one side straight out from you with the same knee propped up
- Keeping the weight extended start to turn your body to the opposing side taking your leg over top the other and tapping the toe on the floor
- Slowly come back to start position.
- Do one side then the other

KB Arm Mobility Exercise- 10 each side

- Grab a long resistance band and hold in down with your hands wider than your shoulders
- Pulling against the band and keeping your arms straight bring your arms up above your head

Long Band Shoulder Flexion

Upper Body Mobility

Continue to focus on your diaphragmatic breathing (deep breathing through the belly not the chest) with each exercise. This will help engage those deeper abdominal muscles which helps you get more definition and helps prevent  and get rid of low back pain!

- Come down on your mat in a quadruped position with joints aligned (knees below hips, hands below shoulders)
- Place the toes on the ground and with an engaged core and flat back bring the knees up off the ground and tap back down
- The challenge is to keep your core engaged the whole time with the only movement being your knees coming off the ground and tap back down. You will have little movement in your back but try to remain as flat as possible

Bear Crawl Taps

- Bring arms above head and while marching bring your knee in between your arms crunching in your core. 
- Alternate sides

Standing Crunch (use a single DB or none at all)

- Come to lie down on your back placing your forearms down on the floor beside you for support
- Extend your legs out long and alternate kicking your legs up and down
- Make sure to stick your chest out and engage the core

Scissors

- Lie supine on the floor and bring your legs up to a 90deg angle and arms straight out
- Extend right arm and left leg out long, then back to center and alternate sides
- Make sure to keep the low back pressed into the mat helping to keep your core engaged
- You can take this move slower taking a deep belly breath in between each move

Dead Bug

- with band on your quads sit down in a C-sit position (leaning back slightly to engage the core- it should be shaking a little)
- with arms above head and heels on the floor bring one leg up taking hands on either side of the knee then alternate sides

C-sit Knee Drives

- Come down into a sitting position with your feet out long and toes pointed up toward the ceiling
- Bring arms above your head
- Slowly lower down to a supine position
- Drive forward pulling with your core

5/11 CORE + MOBILITY

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