Name: Playbook - Flourish Fit - Wk 5 | Day 5 | Mobility + Core
Uploaded: 2024-04-24T20:26:57.281Z
Duration: 30 min
Description: Wk 5 | Day 5 | Mobility + Core

Feeling refreshed and ready to take on another week!

Autumn Walter

Felt so good! Going on a sunset hike in a bit too !

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: 
- 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

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:
- 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:
- 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.

Total reps given (5 each way) 

Form tips: 
• the goal is to keep your core stable throughout the movement. This means your core and spine should stay in the same place as you extend your arms and legs out 
• extend your opposite arm and leg straight away from your body
• keep glutes flexed as you extend 
• keep your head down so your neck is neutral with your spine 
• as you tap your knee, squeeze your core 

❌ don’t arch your back as you extend 
❌ don’t swing your arm and leg 

✅ do move slowly with control 
✅ do hold for a second at the top of the lift and at the knee tap for better core engagement

Bird Dog to Knee Tap

Breathing: 
Inhale: leg extends & drops 
Exhale: leg returns to 90 degree position 

To modify:
Don’t drop leg all the way down

Form tips: 
• keep low back driving toward the ground 
• keep ribs locked down 
• breathe through the movement 
• focus on using your core

Bent Knee 45 Degree Extension with Drops

Complete reps on each side (6 each way) 

Breathing:
Exhale as you crunch 
Inhale as you lower back down 

Form tips: 
• keep low back driving into the ground 
• keep ribs locked down 
• support your neck by placing fingertips behind your ears 
• think about rolling up as you bring your shoulder blades off the ground 
• focus on using your core

Single Bent Knee Crunch

Core Circuit

Wk 5 | 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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15 weeks pregnant and feeling awesome after this! Such a great program

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

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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 5 | Day 5 | Mobility + Core

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