Wrapped| Week 1 Day 3| Deep Core + Mobility

IT’S TIME TO FALL IN LOVE WITH YOUR BODY IN A WHOLE NEW WAY! Ladies, I know this workout looks different - and that’s exactly the point! Today isn’t about crushing heavy weights or chasing that burn. Today is about giving your body what it NEEDS to perform better, feel better, and move pain-free. 🙏🏼Here’s How Today Works: looks like a lot but I promise it’s not. (Just how playbook allows me to set this up) 🏃 CARDIO (10 minutes - HIGHLY ENCOURAGED): Pick your favorite! Run a mile, walk for 10 minutes, bike, whatever gets your blood flowing and takes care of your heart. This is important work for your cardiovascular health. 👊🏼DEEP CORE CIRCUIT (12 minutes):You’ll work through exercises targeting your transverse abdominis, pelvic floor, and anti-rotation strength, then hit obliques and rectus abdominis. These circuits are intense, so take it slow, add breaks when needed, and remember this is just your starting point. This is the foundation work that protects your spine and supports everything you do. (Week 2 will be a different circuit) 👏🏼PIPE MOBILITY FLOW (15 minutes): Follow along with this full-body mobility sequence. You’ll work through tons of rotation - an often-neglected movement pattern that’s crucial for athletic performance, spinal health, and pain-free movement in daily life. 👌🏽MOBILITY SECTION (OPTIONAL) Choose 3-5 exercises total in each section. If you have extra time, add in this lower-body focused mobility work OR, if you’re short on time, you can choose to do this mobility list INSTEAD of the Pipe mobility flow. With all the plyometrics and power work we’ve been doing, it’s crucial to bulletproof your ankles and take care of your hips and knees - areas that often get neglected but are essential for injury-free performance. If you choose to do this section, look through the options and choose: 👌🏽1-2 dynamic mobility exercises (these are stretches with movement - think flowing, active stretches that warm up your joints and muscles) 👌🏽1-2 loaded mobility exercises (these pair that mobility work with resistance using bands, weights, or bodyweight strength exercises to build strength through your full range of motion) ***Focus on the areas YOUR body needs most** Tight hips? Choose the hip-focused list. Knee or ankle issues? Prioritize ankle and knee mobility. The key is listening to YOUR body and giving it what it’s asking for. This is the work that prevents injury, eliminates pain, and unlocks your true strength potential.** The strongest athletes aren’t just the ones who lift heavy - they’re the ones who take care of their bodies intelligently. Today, you’re investing in longevity, performance, and feeling AMAZING in your body.