Name: Playbook - Flourish Fit - Wk 7 | Day 5 | Mobility + Core
Uploaded: 2024-04-24T20:26:57.232Z
Duration: 30 min
Description: Wk 7 | Day 5 | Mobility + Core

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

Complete for 20 seconds on each side 

Form tips:
- focus on driving your heel down towards the ground 
- then drive up through all your toes

Down Dog Single Leg Calf Raise

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:
- 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:
- 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.

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

Advanced: regular 
Intermediate: modification 1 or 2 
Beginner: modification 2 or 3 

Form tips: 
• tuck tailbone
• tuck ribs 
• drive low back toward the ground 
• breathe through the movement 
• extend and contract slowly with control 

Extend = inhale and brace core 
Contract = exhale and squeeze core 

❌ don’t let low back arch off ground

Dead Bug

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 7 | Day 5 | Mobility + Core

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My biggest take away after my first flourish fit workout. I didn’t feel alone in my workout! I didn’t realize how just having a workout guide could help so much. I enjoy the time to myself as a busy mom and wife but this was so SO nice!

Emily

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Love these workouts! They keep me consistent working out from home💪🏻

April

This was exactly what I needed today 🙌

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Erica

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Chelsea

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This was my first true workout since having a baby and I feel AMAZING!!

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

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Kristan

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Held my wall sit for 3 minutes and was SHAKING

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It’s been a while since I was at the gym. This workout was great! I’m not feeling too sore either 🤩

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Elizabeth Alcantara

Whitney

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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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Katie

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

Mallory

Heather

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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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Brogan

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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Mickaela

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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.

Bridgit

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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 7 | Day 5 | Mobility + Core

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