Name: Playbook - Eliza Katoa - Core & Mobility
Uploaded: 2024-04-14T21:11:06.912Z
Duration: 45 min
Description: Core & Mobility

Suzanne

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.

Overhead waiter’s carry marching

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Two way plank climbers

Single leg raise + single leg lower

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls

Core Circuit 30 sec work 30 sec rest / 2-3x each

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

Core & Mobility

Core Workout

Serena

Summer

8 minutes of core work

Lindsay

McKenna

Tonya

Quick Ab Work

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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

Core Madness

Dumbbell Core

Cardio & Core Work

Core Work

10 Min Advanced Core Burnout

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

Elise

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Plate Core Workout

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Plank Challenge

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Great core finish after a run. Kept me working

Quick Core & Upper Body Burn

Teki

This felt so good today. Great mobility day 🫶🏼

Nicole Thurston

Cardio, Core, & Mobility

Core & Mobility

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