Day 9: Core Strength & Shoulder Mobility / HR12WEEK 4.0



Workout Breakdown: 0:00 Intro 1:20 Warm Up 4:30 Core Circuit (40s work + 10s rest x2 rounds) Weighted Crunch Seated Twist Reverse Crunch Modified Bridge (L) Modified Bridge (R) Plank Pass Thru Side Bend (R) Side Bend (L) Cross Climber Loaded Plank 21:15 Mobility Circuit (50s work + 10s rest x1 round) Scarecrow Combo Shoulder Car (R) Shoulder Car (L) Platter Flip Kneeling Shoulder Roll Puppy Flow Thread Thru (R) Thread Thru (L) Shoulder Drops Reverse Tabletop


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