Name: Playbook - Morgan Schroeder - Week 1: Day 5 Core & Mobility
Uploaded: 2023-04-20T01:45:20.843Z
Duration: 30 min
Description: Week 1: Day 5 Core & Mobility

This workout is designed to help you strengthen your core and help with range of motion within your joints.

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally

Mobility  - Kneeling hip CARs

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Week 1: Day 5 Core & Mobility

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