Wrapped| Week 4 Day 3| Deep Core + Mobility

Welcome to Week 4 of deep core work!💪🏼 You get to repeat this circuit! Time will slightly increase! If the circuit was still challenging last week, stay at last weeks time. This week is all about slowing down and being intentional. Think of this work as fertilizer for your body, it’s the foundation that helps everything else grow stronger. The more you can slow down and truly connect with your body during these movements, the more you’ll get out of every rep. 👊🏼Circuit 1: is your most challenging circuit, but I believe in you, you can do hard things. Remember, this is just your starting point. You’ll continue to improve from here. If you need to pause during the circuit, go ahead. Focus on quality reps until you reach your limit, and that’s enough. 👏🏼👏🏼Important: Preview Circuit 2 before you start. The timing and rest periods are different. I’ve removed some rest periods between certain exercises to create continuous movement sequences. There’s less rest overall as this circuit is supposed to flow into each exercise pretty seamlessly. 🙏🏼Circuit 2: is where you’ll really lean into that mind-body connection. Move with intention, slow down the tempo, and focus on feeling each muscle engage. Please modify as needed: With thousands of you amazing ladies, I can’t make every workout perfect for everyone. Adjust exercises to fit where you’re at, that’s not just okay, it’s how you get better. 🙏🏼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.