Optional| HIIT & Mobility/Recovery

The running intervals are suggestions! You can use any machine! The shorter the time, the faster the speed! You can do two rounds of runs/ sprints if you would like. Of course you can use any machine for this. Then we move into a series of lower back, pelvic, and pelvic floor release work! If you’re experiencing back pain, SI joint discomfort, tightness in your hips, or pelvic floor tension, this is a wonderful series to spend some time on. We start with the Banded Lower Back and SI Joint Release, which targets the deep tension that builds around your sacroiliac joint and lumbar spine. The band provides gentle traction that helps decompress the joint, something that’s really hard to achieve on your own. When this area is locked up, it affects everything, your hip mobility, your pelvic floor function, and even how well your core can do its job. Releasing here helps restore proper movement between your pelvis and spine so the surrounding muscles can actually work the way they’re supposed to. From there, we move into the Hip Capsule Release, which gets into the deep joint itself, not just the muscles around it. When the hip capsule is restricted, your body compensates by dumping stress into your lower back and pelvic floor. Freeing up that capsule gives your pelvis the room it needs to move without gripping or guarding. And that’s what makes the pelvic mobility with stability work that follows so effective. Once you’ve released the tension and restrictions, your body can actually access real mobility instead of fighting through tightness. Then we layer in stability so your body learns to control that new range of motion, which is what creates lasting change rather than just temporary relief. You can use this circuit at any time during the week whenever you need it!