Name: Playbook - Eliza Katoa - Cardio, Core, & Mobility
Uploaded: 2024-04-14T21:11:06.923Z
Duration: 45 min
Description: Cardio, Core, & Mobility

Teki

This felt so good today. Great mobility day 🫶🏼

Nicole Thurston

Today you'll take a break from lifting and you'll do some cardio, core, and mobility. Feel free to do as much or as little cardio as you'd like today. I'd reccommend doing at least 20 minutes of easy steady state cardio. Pick ONE option from the cardio options, then go into the core moves, and finish with mobility. 

Make sure to recover well today. Take a cold shower, nourish your body with plenty of whole foods and lots of protein and fiber. Drink bone broth, get 8 hours of sleep minimum and be sure to take some time to meditate and relax.

Pick any cardio and do it at an moderate-easy intensity for 30 minutes. You should be able to talk throughout your whole cardio session. Keep your heart rate in zone 1 (55-65% of heart rate max).

20-45 minutes of Zone 2 Cardio of choice

Perform the core movements consecutively. Rest 1 minute and repeat 3x.

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Bring those hips up slightly and engage your core as you hold the high plank position. From here, grab that dumbbell and bring it under and across your body to the opposite side of the plank. Repeat. 

Modify this on your knees if needed.

High plank dumbbell pull through

- Begin by lying supine with legs straight and extend your dumbbell straight out over your chest 
- Roll your shoulders off the floor, do not pull with your hands
- crunch straight up and reach the dumbbell up toward your toes
- Lower back down

Straight leg dumbbell crunches

Control your legs as they tap the floor and move side to side. Modify by bending your knees and letting your legs fall side to side. Use your core to bring your legs up and over. Watch whole video for modification.

Windshield Wipers / Modification

Core Circuit

90/90 upper body lifts (10-20 per side)

Deep squat hip lift + spine rotations

Standing Superman Reach (mobility)

Lateral shifts (deep) mobility

Worlds greatest stretch (3-5 per side)

Scorpions

90/90 switches (arms extended)

Wide child pose rollouts

Lying upper body openers on foam roller

Lying chest opener (foam roller) with hip lift

Downward dog + alternating calf stretch

Half kneeling chest opener (10 per side)

Quadrupped Spine Rotations (10 per arm)

Full Body Mobility

Cardio, Core, & Mobility

Suzanne

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Serena

Summer

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Tonya

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Meghan

Great add along to any workout to get some good core.

Nicole

6 minute core workout

I’m crying so good I’m going to be yacked

15mogreen@gmail.com

Anna

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Love your quick ab workout! Looks easy but it aint 🥵😆

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Great core finish after a run. Kept me working

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