Day 30: Core Strength Workout + Full Body Mobility/ HR12WEEK 4.0



Workout Breakdown: 0:00 Intro 1:00 Warm Up 3:50 Core Circuit (40s work + 10s rest x2 rounds) Weighted Toe Touch Side To Side V-Crunch Reverse Crunch Seated Twist Roll Up Prayer Crunch Side Bridge Reach (R) Side Bridge Reach (L) Plank Pass Thru Side Bend + Chop (R) Side Bend + Chop (L) High Knee Twist 24:00 Mobility Circuit (50s work + 10s rest x1 round) Squat + Extend Deep Squat Wrist Rockers Lateral Opener (R) T-Spine Rotation (R) Lateral Opener (L) T-Spine Rotation (L) Lunge + Reach (L) Lunge + Reach (R) Down Dog to Up Dog 1/2 Pigeon (R) 1/2 Pigeon (L) Active Frog Y,I,W Lift 90-90 Press Up



 

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