NEW - Mobility + Core and Glutes / Advanced

🟩 FULL BODY MOBILITY / CORE / GLUTES — ADVANCED WORKOUT 1

10-Minute Warm-Up

• AirBike / Row / Incline Walk — steady but challenging pace

Block 1 — Dynamic Mobility

• Cat–Cow → Thread-the-Needle — 6/6
• Cossack Squat (controlled) — 6/6
• World’s Greatest Stretch w/ Rotation — 5/5
• Deep Squat Hold w/ Reach — 20s

Block 2 — Advanced Core Activation

• Deadbug w/ DB Press → Pullover — 8/8
• Bear Crawl Hold (knees 1 inch off floor) — 20s
• Plank Walk-Outs — 6

Block 3 — Glute Strength / Power

• Hip Thrust (2s squeeze top) — 12
• Banded Hip Abduction Pulse — 20
• Single-Leg Glute Bridge (slow tempo) — 10/10

Block 4 — Mobility + Strength Integration

• TRX Hip Hinge (deeper ROM) — 10
• Tall-Kneeling KB Bottoms-Up Press — 8/8
• Seated Good Morning (light plate or dowel) — 10

Block 5 — Athletic Core Finisher

• Deadbug Toe-Taps — 10/10
• Side Plank w/ Reach-Through — 8/8
• Hamstring Walkout — 8

🟦 FULL BODY MOBILITY / CORE / GLUTES — ADVANCED WORKOUT 2

10-Minute Warm-Up

• Rower — steady, moderate-hard pace

Block 1 — Mobility Flow

• 90/90 Hip Switch → Reach — 6/6
• Down Dog → Alternating Runner’s Lunge — 5/5
• Standing T-Spine Rotation — 10/10
• Ankle Mobility Rocks — 12

Block 2 — Core Stability / Anti-Rotation

• Deadbug w/ Mini-Band at feet — 8/8
• Half-Kneeling Paloff Press — 10/10
• Plank → Shoulder Tap → Toe Tap — 6 each

Block 3 — Glute + Hip Strength

• Hip Thrust (barbell or heavy DB) — 10
• Banded Kickback (slow) — 12/12
• Lateral Lunge (controlled eccentric) — 8/8

Block 4 — Strength-Based Mobility

• Good Morning (light bar or DBs) — 10
• TRX Squat → T-Spine Reach — 8
• Standing Adductor Stretch — 30s/30s

Block 5 — Core Finisher

• Deadbug ISO w/ Band Pullover — 6/6 (2s hold each)
• Hollow Body Rock (small range) — 15s
• Side Plank Knee Drive — 10/10

🟧 FULL BODY MOBILITY / CORE / GLUTES — ADVANCED WORKOUT 3

10-Minute Warm-Up

• AirBike or Elliptical — steady with small pushes every 2 minutes

Block 1 — Mobility + Athletic Prep

• Cat–Cow → T-Spine Reach — 6/6
• Alternating Cossack Squat (toe up) — 6/6
• Dynamic Hamstring Sweep → Reach — 10/10
• Deep Squat → Thoracic Rotation — 6

Block 2 — Core / Trunk Stability

• Deadbug w/ DB Chest Fly (light) — 8/8
• Bear Crawl Forward/Back — 10 steps
• Plank w/ Band Row — 8/8

Block 3 — Glute Power + Strength

• Hip Thrust (explosive up, slow down) — 10
• KB Swing (light–moderate) — 15
• Banded Frog Pumps — 20

Block 4 — Strength + Mobility Integration

• TRX Row (slow eccentric) — 10
• TRX Hip Hinge → Y-Raise — 8
• Half-Kneeling Hip Flexor Stretch — 20s/20s

Block 5 — Athletic Core Finisher

• Slow Mountain Climbers — 20/20
• Deadbug w/ Band Abduction — 8/8
• Hamstring Walkout — 6–8