Name: Playbook - Raquel Santos - FULL BODY MOBILITY CIRCUIT 6/23
Uploaded: 2024-03-21T05:32:58.353Z
Duration: 25 min
Description: FULL BODY MOBILITY CIRCUIT 6/23

1️⃣ Ground to sky reaches x10
2️⃣ Yogi squat to forward fold x10
3️⃣ Standing twists x10 each side 
4️⃣ Cat cow x10
5️⃣ Bird dogs x10 each side
6️⃣ Down dog to up dog x10
7️⃣ Child’s pose to plank x10
8️⃣ Kneeling thoracic twists x10 each side 
9️⃣ Single leg child’s pose pulses x10 each side
1️⃣0️⃣ Hip circles x10 each way 
1️⃣1️⃣ 3 legged dog to pigeon x10 each side
1️⃣2️⃣ Alternating easy twists x10 each side
1️⃣3️⃣ 3 legged dog low lunge to side lunge x10 total 
1️⃣4️⃣ Alternating 90/90 twists x10 each side
1️⃣5️⃣ Seated hamstring stretch pulses x20
1️⃣6️⃣ Wrist circles x10 each way
1️⃣7️⃣ Frog stretch pulses x10

🔁 Repeat 1-2x

Ground to sky reaches

Yogi squat to forward fold

Standing twists

Cat cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg while keeping core tight
- alternate for 20 reps total (10 on each side)

Bird dogs

Down dog to up dog

Child’s pose to plank

Kneeling thoracic twists

Single leg child’s pose pulses

Hip circles

3 legged dog to pigeon

Alternating east twists

3 legged dog low lunge to side lunge

Alternating 90/90 twists

Seated hamstring stretch pulses

Wrist circles

Frog stretch pulses

FULL BODY MOBILITY CIRCUIT 6/23

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

FULL BODY MOBILITY CIRCUIT 6/23

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