Core & Mobility Home

Build anterior core endurance and open hips with controlled holds and focused stretches.

1. Dead Bug

   3 sets

   12 reps

   45s rest

2. Lying Leg Raise

   3 sets

   12 reps

   45s rest

3. Hollow Hold

   3 sets

   1 reps

   45s rest

4. Kneeling Hip Flexor Stretch

   2 sets

   1 reps

   45s rest

5. Seated Groin Stretch

   2 sets

   1 reps

   45s rest

6. Sphinx

   2 sets

   1 reps

   45s rest

7. Upward Facing Dog

   2 sets

   1 reps

   45s rest

Target obliques and spinal stabilizers, then restore posterior chain with mobility work.

1. Lateral Side Plank

   3 sets

   1 reps

   45s rest

2. Bird Dog

   3 sets

   10 reps

   45s rest

3. Iron Cross Plank

   3 sets

   10 reps

   60s rest

4. Lying Glute Stretch

   2 sets

   1 reps

   45s rest

5. Lunging Straight Leg Calf Stretch

   2 sets

   1 reps

   45s rest

6. Back Stretch

   2 sets

   1 reps

   45s rest

7. Side Plank

   2 sets

   1 reps

   45s rest

Integrate dynamic core control with comprehensive mobility from head to toe.

1. Inchworm

   3 sets

   8 reps

   60s rest

2. World Greatest Stretch

   2 sets

   1 reps

   45s rest

3. Cat Stretch

   2 sets

   1 reps

   45s rest

4. Calf Stretch With Hands Against Wall

   2 sets

   1 reps

   45s rest

5. Pelvic Tilt Into Bridge

   2 sets

   1 reps

   45s rest

6. Lying (prone) Abdominal Stretch

   2 sets

   1 reps

   45s rest

7. Standing Quadriceps Stretch

   2 sets

   1 reps

   45s rest

8. Dead Bug

   3 sets

   12 reps

   45s rest