Name: Playbook - Melissa Alcantara - Mobility Circuit
Uploaded: 2024-07-21T13:09:32.736Z
Duration: 20 min
Description: Mobility Circuit

Nicosia

Amber

Josie

Dolores “Doe” Restrepo Macias

Alana

Anna

Holly

Something wrong with my hip: the other side I can lift up and stretch normally, and the other won’t even align. More stretches and musclework needed I guess… 🥲

Taija

Amazing. The hip/flute mobility felt amazing.

Katherine

Sheesh!!! That felt soooo good! Just what my hips needed! 💪🏾💪🏾💪🏾

Zindzi DeFreitas

Loved it! Just what I needed to start a productive week of choosing health! Thank you.

Lisa

Kristina

I woke up feeling super tight this morning thinking what can I do and then I saw this 👍 thank you

Shana

No equipment.
This circuit can be completed as a warm up or active recovery day.

Cat cows

10 reps each side 
- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
-lift your leg up squeezing your flute and back down again

Downward dog leglifts

10 reps each side
- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Plank knee to elbow (take it slow)

- Start in a plank position
- Keep your core engaged
- Bring both knees down to the ground keeping a table top position
- Return to starting and repeat

Plank knee tabs

- Begin in a downward dog position
-Move forward to a plank position 
- Go back to initial position and repeat

Superman plank

10 reps each side
-Start from a seated position
- Place your right leg as a triangle 
-Lift up squeezing your flutes
-Sit back down and repeat

Z Sit Hip Stretch

Circuit

Mobility Circuit

Yajaira

Nikaury

Keyshia

Pre Workout: Active Warm Up

Renee A Notice

Could be longer and have more for upper body

Emily

Pre Workout: Full Body Warm up

Jasmine Amy Ruth Manton

Pre Workout: Leg Stretches

nuri

I would love to have an alternative to banded leg curls because where I live it's almost impossible to get those long bands

MARIANA

Alexa Stone

Pre Workout: Glute warm up

Pre Workout: Banded Lower Body Warm Up

Love this cooldown but would love another follow along option in the app!

Keatyn

Kerry

Such a great post workout cool down!! I 30days post back surgery and just getting back into workout this is exactly what I needed!! Love ya Mel and keep it going😇🤍

MRissa

Post Workout: Cool Down

Great, always a lovely stretch ❤️❤️❤️

🎉🙌🏽💝🧘🏽‍♀️💫💫💫

Post Workout: Recovery Yoga Flow

Sara

Post Workout: Yoga and Abs

Joalci

Pre & Post Workout Stretches Tutorial

A Massage Gun is on my wish list! Gunna make it happen (see what I did there🤡🥸🎉!)
Seriously though, brilliant to use one and in between sets!
Any recommendations in massage guns?💜!

Steps of manifestation: decide what you want & ask Universe to give it to you or just leave a comment here & maybe, yep I see it “between the sets I get to massage my muscles”, ok ok 🙈🤣🤣🤣. Have a nice day Mel 😘💪🏻

Intra-Workout ft. Theragun Mini

CBD balms are game changing!! Great tip to apply before foam rolling!!❤️!
Gracias!!!

Mobility Circuit

Community

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