Name: Playbook - Eliza Katoa - W1/D5 Mobility, Core, & Stretching
Uploaded: 2024-05-20T00:11:52.623Z
Duration: 30 min
Description: W1/D5 Mobility, Core, & Stretching

Brenda

Tiffany

PLEASE READ THIS SECTION BEFORE BEGINNING YOUR WORKOUT:

Here's how you'll do today's workout:
You’ll start with the mobility work. Do each exercise. You can do the whole round once or twice. It’s up to you and depends on how much time you have today. 

Then move onto the core circuit. Compete the core exercises consecutively. Rest and repeat 2-3x. 

Then finish with a full body stretch. Feel free to cut down or add time to each stretch. Repeat each stretch as needed.

Cat cow

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

In the half kneeling position, straighten your front knee, reaching for your toe. You should fill a deep stretch in your hamstrings. And then return to the starting position. Repeat on both sides.

Dynamic half kneeling runners stretch (10 each side)

Get into a runners lunge. Begin in a plank position with hands directly below shoulders.
 Step your right foot forward to the outer edge of your mat next to your right pinky finger.
Relax through your hips and back, letting them sink toward the ground. 

From here, open up your chest so one arm is on the ground. Then go the opposite direction. Keep alternating sides.

Runners lunge upper body rotations (20 per leg)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Alternating leg swing toe touch

Mobility Warm-up (repeat 1-2x)

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

*modify by bending the knee

Dead bug

- Keep your hand elbow underneath your shoulder and knee on the ground. 
- keep that top leg extended straight 
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- repeat and exhale as your crunch / engaging that core and pelvic floor

Modified Side plank crunches (10 each side)

Position a dumbbell, kettlebell or similar overhead in one hand. Lock the position in well with a retracted shoulder blade, extended upper back, and complete trunk tension, and keep the elbow extended forcefully. Keep the palm facing forward as it would be if holding a barbell overhead.

Exhale, engage or "zip up" the core and bring one leg up, bending at the knee and creating a 90 degree angle. lower down with control and use your core to help stabilize your body. Alterante legs.

Take your time and don't rush this one. Connect your core every time you exhale!

Single-arm overhead march (40 sec per side)

Superman crunch (10 each)

Deep Core Circuit (2-3 rounds)

90/90 stretch

Alternating plank calf stretch

Child’s Pose Alternating Arm Stretch

Frog stretch

Hip flexor stretch

Kneeling arms OH side to side stretch

Pigeon Stretch

Get into a half kneeling position and stand up straight. Maintain good posture and slightly push your hips forward. Stretch each flexor.

Runners stretch

Side lying quad stretch

10-Min Full Body Stretch

W1/D5 Mobility, Core, & Stretching

Great full body workout for home. I got 4 rounds in 45 minutes (had to stop a few times for the baby) 🔥 
Hadn’t been able to get to the gym and haven’t done a good solid workout in about 2 weeks. Could definitely tell but felt so great! 373cal burned 🥵

Alicia Hodde

Amanda

Jess

W1/D1 Full Body Workout

Loving these quick and effective workouts when I’m home with my little ones 💪🏼

McCall

Shayna

Perfect 30 minute work out! Got my legs working and cardio

Megan

W1/D2 Lower Body

Learning to enjoy upper body more with these style workouts!!

Raisa

W1/D3 Upper Body

Yazmin

Hanna Ison

W1/D4 Conditioning

Krystal Parker

W2/D1 Full Body Workout

Really loved this one. I enjoyed the types of movements I was having to do while dying at the same time. Good combo lol

W2/D2 Lower Body

Upper body day is becoming my fav in this program!

So good! Enjoyed this one too! Def felt the burn and got it all in in a great time👍🏽🫡

W1/D5 Mobility, Core, & Stretching

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