Name: Playbook - Niki SugarySixpack - Mobility circuit (thoracic + hips)
Uploaded: 2024-03-28T18:05:10.053Z
Duration: 15 min
Description: Mobility circuit (thoracic + hips)

Need:
Mat
Puffy pillow/yoga block/ball recommended but not necessary

Move continuously through the exercises at your own pace. No set rest given.

Move with intention. Stay in your range of motion. Don’t push so far it hurts or you have to compensate.

We mainly target the hip area and upper/mid back (thoracic) mobility here.

Mm o e steadily through the exercises, no set rest.

-Move knees with control side to side within range of motion
-core works gently along with breath through the movement 
-this should be gentle mobility, not painful. Stay withing a comfortable range of motion

Knee drops

-Move with intention and control
-Core works gently with breath in movement(see core breathing tutorial). Exhale and engage as you round upper back, inhale and relax connection as you dip down to puppy
-arch up through the thoracic spine (upper mid back/shoulder blade area)
-hips raise up as chest drops towards the floor and arms reach forward
-stay within range of motion, feel a nice stretch but no pain

Cat to puppy

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Exhale and gently connect to core before rotating
-Keep within range of motion so you don’t force rotate into the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

Thoracic pullbacks

Side lunge + thoracic

-press hips back towards the feet
-feet wider than knees
-smaller range of motion here with the internal rotation, don’t push too far
-keep good alignment in torso but otherwise upper body isn’t doing much here
-mindful of core and staying stable through the torso- no dipping/ arching of the back

Rock backs with internal rotation

-keep length through the torso
-gentle arch to each side. Move elbow towards your side then back with control
-keep hips, ribs and head stacked in line as you move to the side. Keep ribs tucked

Lateral thoracic mobility

-Tilt pelvis side to side
-Stretch arms forward with intention
-Keep intentional length through the torso
-core works gently with breath

Kneeling hip wiggle

-Movement focus is on creating circles with the pelvis
-Controlled and intentional with movement
-Diaphragmatic breathing through the movement 
-Keep movement just in pelvis as much as possible

Pelvic circles right

Pelvic circles left

-Alternate between anterior and posterior pelvic tilt (tilt to face, tilt to back of head)
-Be intentional and controlled with movement
-Core works gently along with breath

Pelvic tilts

Circuit 1

Mobility circuit (thoracic + hips)

Natalie

This was a quick workout but a super effective one!

Total body intervals

Body weight step circuit

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Upper body cardio sculpt

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

Quick upper body circuit (16 mins work + warm up, cool down)

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

15 Minute 1 weight workout

18 min lightly weighted interval cardio follow along

Cardio interval sweat (chair/bench/box)

Low Impact light weight cardio (+ intensifiers)

My oh my! My core is burning so good! This was a fantastic core workout 🤗

15 min creative core follow along

Joanna

Total body AMRAP

This was quick but very effective! Got my legs burning and the sweat going 😅

Total body mini circuits (dumbbells)

Upper body sculpt pairs (dumbbells)

10 minute core sculpt follow along

19 min Upper body strong (dumbbells)

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Mobility circuit (thoracic + hips)

More workouts from Niki SugarySixpack