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Core & Mobility Flow

Build a stronger, more mobile core that moves and feels great! This routine blends deep core work with feel-good mobility flows to leave you standing taller and moving better.

Created by

shridhar

Workout Breakdown

Warm-Up

Cat-Cow

1 set × 60s

Hip Circle

1 set × 10 reps

Thoracic Rotation

1 set × 8 reps

Glute Bridge

2 sets × 12 reps, 12 reps

Core Stability Block

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Plank

3 sets × 40s, 40s, 40s

Side Plank

3 sets × 30s, 30s, 30s

Bird Dog

3 sets × 10 reps, 10 reps, 10 reps

Core Strength Block

3 circuits

Hollow Body Hold

1 set × 30s

Superman Hold

1 set × 30s

Russian Twist

3 sets × 16 reps, 16 reps, 16 reps

Crunch (Reverse)

3 sets × 12 reps, 12 reps, 12 reps

Mobility & Cool Down

Child's Pose

1 set × 60s

Pigeon Pose

1 set × 45s

Supine Spinal Twist

1 set × 45s

Hip Flexor Stretch

1 set × 45s

Seated Forward Fold

1 set × 60s