Name: Playbook - Raquel Santos - FULL BODY MOBILITY CIRCUIT
Uploaded: 2023-12-22T05:10:15.907Z
Duration: 25 min
Description: FULL BODY MOBILITY CIRCUIT

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

BONUS CANCER KB FLOW

LUCKY #7 HIIT CIRCUIT

PUSH DAY (CHEST/SHOULDERS/TRIS) 1

LEGS & BOOTY (Quad Focused) 1

PULL DAY (BACK/REAR DELTS/BIS) 1

LEGS & BOOTY (Hamstring Focused) 1

Misha SWB

CANCER THEMED FULL BODY 1

WEEK 2: INTUITIVE FULL BODY

WEEK 2: PUSH DAY (CHEST/SHOULDERS/TRIS)

WEEK 2: GLUTES & HAMMIES (With a sprinkle of Back 💪)

WEEK 2: ♋️ LEGS & BOOTY

GLUTES & HAMMIES (Full Moon in Capricorn Sweatspell) 7/13

WEEK 3: QUAD FOCUSED LEG DAY

WEEK 3: BACK & BICEPS

WEEK 3: BOOTY FOCUSED LEG DAY

WEEK 3: PUSH DAY

BAREFOOT LEGS & BOOTY (Gym or Home)

FULL BODY MOBILITY CIRCUIT

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