Name: Playbook - The Fit Green Goddess - Mobility ⭐️ Core ⭐️ Glutes
Uploaded: 2023-07-13T20:47:31.548Z
Duration: 50 min
Description: Mobility ⭐️ Core ⭐️ Glutes

This was a good one. I tried to really hit mobility along with some challenging core. The glute part of this workout may surprise you. It's all mini band work that focuses only on the glutes. 

 The best part about this workout is that it's UNDER an hour, and can be done in one little spot! HOME, GYM, BEACH, WHEREVER!

These accessory moves are super important when trying to sculpt your 🍑

For the mobility part of this workout, you'll want to really take your time going through these moves. If they are too advanced for you, move on to the next mobility move. I would definitely try to do them to the best ability since they really help open up your hips, spine, and shoulders.

Spine waves-6-8 reps
Thread the needle-8 per side
knee drop to hip up extension-8 per side
frog pose-30 seconds to one minute
kneeling lunge to straight leg hamstring stretch-8 per leg
assisted splits (hands-on yoga blocks or kettlebells)

Spine Wave

Thread the needle

Knee Drop Hip Extension

Frog Pose

Sit to 1 leg lunge (stretch)

Assisted split stretch

Mobility

Complete each move with minimal rest. Once you’ve completed each of the core movements, you can rest for 30 seconds, or you can continue on into the next rounds. You have a total of three rounds and 15 reps per movement

Weighted bird dogs- 15reps on each side. (use a super lightweight)

Reverse crunches- Holding something straight above your head, to keep you in place- 15 reps

Russian twists- Lightweight in hand -39 reps

Side oblique crunch- hold the dumbbell straight up and keep it there as you pulse up and down 15 reps

Ab wheel rollout-15 reps

Bird dogs

Reverse crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists (with dumbbell)

- lay on your side and stack your legs on top of each other.
-With the opposite hand, you will hold a dumbbell and hold it straight up in the air.
- Keep your core engaged as you crunch up and down, focusing on the oblique muscles that are towards the floor

Oblique crunches

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

C O R E

This is such a fun round at the same time challenging and oh baby you will feel the burn! 
In the videos you’ll see that I used a black resistance band so that’s the hardest band you could possibly use. If you can’t use a black band grab a Mini band that you can get anywhere from 12 to 15 reps but those reps are challenging and the last you are really a struggle for you to push out. Just because you’re using a little mini band does not mean that the exercises should be easy. I want each and every wrap to be challenging for you at the same time you are executing with perfect form.

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam

Up + overs

Pulsing V’s

Glute bridge raise to abduction

- Position yourself on your elbows and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks (on elbows)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion and slowly kick leg to outside of your body
- Slowly return to the starting position

Fire hydrant to kick out

G L U T E S

Mobility ⭐️ Core ⭐️ Glutes

So nice to be back with my Tina workouts. I am on vacation and the resort gym had everything I needed. Love the full body workouts!

Mobility ⭐️ Core ⭐️ Glutes

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