Name: Playbook - Flourish Fit - Wk 2 | Day 5 | Mobility + Core
Uploaded: 2024-04-24T20:26:57.357Z
Duration: 30 min
Description: Wk 2 | Day 5 | Mobility + Core

Took a couple days off on account of feeling off and from long work days. It's not a good excuse but I am back and feeling better then ever and ready to keep going! 💪🏼

Brittany Marie

Annika

Nicole

Perfect after 2 hard lifting days 👏🏼

Jasmin

First workout back for a long time and felt so good to stretch and focus on mobility for day 1

Faith

Ok I did this after a really intense leg day yesterday and it was SO needed

Olivia

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

Complete 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

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

Complete 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

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

Neck Rotations

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

Hold for two seconds at the top of the crunch 

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 return back down slowly with control

Reach Through w/ Hold

Core Circuit

Wk 2 | Day 5 | Mobility + Core

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

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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 2 | Day 5 | Mobility + Core

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