Name: Playbook - Flourish Fit - Week 4 | Mobility + LISS
Uploaded: 2024-04-24T20:26:57.969Z
Duration: 50 min
Description: Week 4 | Mobility + LISS

it feels so good to dedicate a day to stretching and mobility!!

Daisy

3 mile walk, flexibility yoga and then this mobility session has my body feeling so good today! And much needed after an intense back day yesterday 🙌🏼

Nicole

Complete each exercise then repeat for the rounds given.

Complete for 30 seconds on each side 

Form tips:
- hand below shoulder, knees below hips
- place your fingertips behind your ear
- drive your elbow up toward the ceiling 
- focus on moving through your upper and mid back

All 4’s Thoracic Rotations

Complete for time on each side 

Form tips:
- drive knee forward over toes (or as far as you can) 
- move back and forth slowly focusing on your ankle

Ankle Dorsiflexion Stretch

Complete time/reps on each side 

Form tips: 
• begin with hands below shoulders & knees below hips 
• lock in your core and hips 
• keep your knee in a 90 degree angle 
• drive your knee back -> then to the side -> then down and repeat (you can also go in reverse to change directions) 

❌ don’t arch your back or move your hips as you go through the rotations 

✅ do move with control and focus on opening up your hips

All 4’s Hip Rotations

Form tips:
- move slowly each way 
- take 1-3 deep breaths before switching sides each time 
- focus on ringing out your spine and getting the full twist by turning your neck the opposite direction of the leg that is dropped over

Star Stretch

Form tips: 
- keep your elbows tight by your sides as you drive up 
- open your chest and look up 
- take a big deep breath at the top of each press breathing through your belly

Cobra Stretch

Mobility Routine

Low Intensity Steady State Options:
• incline treadmill walk (5-10% incline) 
• walk outdoors 
• moderate hike 
• cycling 
• stair climber 
• running (if you are an advanced runner) 
• rowing 

Choose a form of cardio that you can maintain the same low-moderate intensity speed for the entire duration of time. 

Complete for 20-30 minutes

LISS

Week 4 | Mobility + LISS

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This was exactly what I needed today 🙌

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I really appreciate all the tips helps me think about core and correct form!

Leslie Clark

I loved this workout! I really focused on slowing down the movements and I felt that burn 🔥🧡

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15 weeks pregnant and feeling awesome after this! Such a great program

Eboni Farmer

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Great way to end the week!! Ready for Mar 18!!!

Mallory

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That Bulgarian Split Squat Superset hurt so good 😅

Quads were shaking too bad do do the finisher 😅

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This was exactly what my upper body needed today, especially my back 🙏

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Beat my wall sit from last week! Almost died 😅 but I did it 🙌🏼

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Melinda Elam

I feel my upper body getting stronger and more toned, and I love it! 💪🏻🩷

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Kristen

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Great arm work out! Defined arms comingggg 💪🏼

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Amazing! Love the leg press superset 🔥

Alex

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Nice and quick workout with a bit of focus on upper body and also getting heart rate up.

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Courtney

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This was a toughy… almost gave up but worth it in the end !!!

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Loved this workout. Challenged me and I was exhausted by the last two workouts but it was a good exhausted!!

Awesome!! Really felt the burn😮‍💨

Joya

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Live workout will be up by Wednesday! You’re gonna love this one 🥵🫶🏽

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Laura

Woo great workout .. but how can I avoid working my upper traps as much (have so much tension there already)

Week 4 | Mobility + LISS

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