NEW - Mobility + Core and Glutes - Beginner Intermediate

🟩 FULL BODY MOBILITY / CORE / GLUTES — WORKOUT 1

10-Minute Warm-Up

• Bike, Treadmill Walk, or Rower — steady & comfortable pace

Block 1 — Mobility Flow

• Cat + Cow — 10
• Childs Pose w/ thread the needle 6/6
• Half- Kneeling Abductor rocks 6/6
• Standing Hamstring Swoops- 6/6

Block 2 — Core Activation

• Deadbug (slow) — 8/8
• Birdogs w/ Toe tap Ext. - 8/8
• High Plank Shoulder Taps - 8/8

Block 3 — Glute Activation

• Banded Glute Bridge — 15
• Glute Bridge March — 8/8
• Standing Banded Kickback — 10/10

Block 4 — Mobility + Strength

• Dowel Hip Hinge — 10
• Dowel Flossing - 10
• Half Kneeling Hip Flexor Stretch w/ overhead reach- 6/6

Block 5 — Finisher

• Hamstring Walkout — 6
• Side Plank — 15s/side


🟦 FULL BODY MOBILITY / CORE / GLUTES — WORKOUT 2

10-Minute Warm-Up

• AirBike or Incline Treadmill Walk — steady, light effort

Block 1 — Dynamic Mobility

• Seated Figure-4 Stretch — 30s/30s
• T-Spine Rotation (quadruped) — 8/8
• Lateral Lunge ( TRX assisted) - 6/6
• Down Dog → Plank Flow — 6

Block 2 — Core & Trunk Work

• Deadbug w/ DB Pullover — 8/8
• Standing Paloff Press — 10/10
• Plank Shoulder Taps — 10/10

Block 3 — Glutes + Hips

• Banded Glute Bridge w/ 3s hold — 12
• Banded Clamshells — 12/12
• Mini-Band Crab Walk — 12/12

Block 4 — Strength-Based Mobility

• Dowel Goodmorning — 10
• TRX Pendulum Squat - 10
• Standing Calf Stretch — 20s/20s

Block 5 — Finisher

• Bird Dog w/ Elbow-to-Knee Crunch — 8/8
• Side-Lying Hip Abduction — 12/12
• Glute Bridge ISO — 20s

🟧 FULL BODY MOBILITY / CORE / GLUTES — WORKOUT 3

10-Minute Warm-Up

• Rower, Bike, or Elliptical — light & steady

Block 1 — Mobility Flow

• Cat + Cow → Thread-the-Needle — 5/5
• Hip 90/90 Rotations — 8/8
• Standing T-Spine Rotations — 8/8
• Ankle Rocks (knee over toe) — 10

Block 2 — Core Stability

• Deadbug ISO Hold (2s each rep) — 8/8
• Plank (knees or toes) — 20–30s
• Seated Torso Rotations — 10/10

Block 3 — Glutes & Lower Body

• Glute Bridge — 15
• Figure 4 Glute Bridge - 10/10
• Lock Clams + Clamshells - 10 each / both sides

Block 4 — Strength + Mobility

• TRX Hip Hinge — 10
• TRX Row (easy incline) — 10
• Hamstring Stretch (seated or standing) — 20s/20s

Block 5 — Finisher (Gentle)

• Hamstring Walkout — 4
• Side Plank Hip Dips— 8/8
• Banded Glute Bridge Pulse — 20