Name: Playbook - Flourish Fit - Wk 6 | Day 5 | Mobility + Core
Uploaded: 2024-04-24T20:26:57.258Z
Duration: 30 min
Description: Wk 6 | Day 5 | Mobility + Core

Loved the mobility circuit 😌 had to modify some of the core movements for my pregnant belly but still feeling great afterwards!

Katelyn

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: 
- 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

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:
- 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.

Every tuck = 1 rep

Modification: use elevated surface 

Form tips: 
• begin with hands below shoulders 
• feet about hip width apart 
• abs locked in, neutral spine, and hips down 
• drive knees forward in a circular motion (toward arm thin inward and back) 

❌ don’t stick your butt in the air arching your back 

✅ do keep hands tucked directly under shoulders to protect your joints 
✅ do move slowly for better mind to muscle connection

Circle Knee Tucks

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

Total reps include both sides (8 reps each way)

Form tips: 
• begin with abs tense, even when laying flat 
• place fingertips behind ear 
• drive opposite elbow and knee together using your core 
• shoulder blade should come off the ground as you crunch and twist 
• release slowly with control 

❌ don’t think about using your arms and legs 

✅ do move slow for better mind to muscle connection (focus on your core)

Opposite Elbow to Knee Crunch

Core Circuit

Wk 6 | Day 5 | Mobility + Core

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

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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 6 | Day 5 | Mobility + Core

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