Name: Playbook - Flourish Fit - Wk 1 | Day 5 | Mobility + Core
Uploaded: 2024-04-24T20:26:57.381Z
Duration: 30 min
Description: Wk 1 | Day 5 | Mobility + Core

Love slowing down and focusing on breathing and controlled movements.

Brittany Marie

This is exactly what I need incorporated into each week. Something I definitely don’t do on my own, but feel so much better after completing. 🙆🏽‍♀️

Annika

Lovedddd this! Nice after 3 consistent workout days ☺️

Nicole

Complete each exercise for the time and rest given then repeat for the number of rounds provided

Form tips:
- keep your glutes in the same position, try to avoid letting them slide around 
- keep your knees in a 90 degree angle 

If doing the advanced option: 
- keep your core tight as you rotate for balance 
- twist your torso toward your outer knee as you turn each way to get the full rotation

90/90 Hip Drill

Form tips:
- place hands right below shoulders
- tuck knees right below hips 
- focus on pulling your upper back toward the ceiling as you tuck your chin 
- then pull your upper back toward the ground, opening your chest and rolling your shoulders back as you look up 
- breath through the movement

Cat Cow

Form tips:
- sit tall in good posture 
- focus on breathing through the movement

Neck Rotations

You can use a resistance band (my personal favorite) a long towel/tee shirt, or a broom. 

Form tips:
- hold wide enough that you feel a slight pull (you don’t want too hold too narrow to begin) 
- keep your abs locked in and ribs locked down (you don’t want your ribs flaring out as you lift up and over) 
- breath through the movement

Shoulder Dislocates

Form tips:
- feet hip width apart 
- toes just slightly pointed out 
- neutral spine 
- drive hips back and knees forward as you lower
- keep knees driving out (not in)
- challenge yourself to keep your spine in a neutral position at the bottom of the squat 
- keep breathing

Squat Stretch

Mobility Circuit

Complete each exercise for the reps/time and rest times given. Once all exercises are complete then repeat for the number of rounds provided.

Inhale through nose = core expands 
Exhale through mouth = core contracts 

Form tips:
• tuck tailbone under so there is no arch in your back 
• drive low back toward the ground 
• lock ribs down (don’t let them flare out) 
• focus on breathing through your core - expanding and contracting 

✅ Tip: place your hands on your belly to help with mind to muscle connection

Belly Breathing

Intermediate/advanced: regular 
Beginner: modification (push against wall) 

Form tips: 
• breath through the movement 
• tuck tailbone and make sure low back is driving down toward the ground 
• ribs locked down 
• extend slowly with control 
• *modification: push against the wall to help keep your low back locked down  

❌ don’t let your back arch off the ground 
✅ do think about pulling your belly button toward the ground

Bent Knee Heel Taps

Form tips:
- feet planted 
- tuck your chin
- use your core to roll your shoulder blades off the ground 

❌ don’t bounce up 

✅ do focus on using your core to pull you up 
✅ do squeeze your core for a second at the top before returning down

Reach Throughs

Core Circuit

Wk 1 | Day 5 | Mobility + Core

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This was exactly what I needed today 🙌

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I used heavier dumbells today and it felt good! Love seeing some progress 💪🏻💪🏻

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Held my wall sit for 3 minutes and was SHAKING

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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

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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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Great arm work out! Defined arms comingggg 💪🏼

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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)

Wk 1 | Day 5 | Mobility + Core

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