Mobility & Core Stability — 20 Min No Equipment
RPE 3-4/10 | 20 MIN | Easy Day | Breath + Stretch
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1. Cat-Cow
On all fours, arch and round spine slow with breath.
2. Thread the Needle
From all fours, reach arm under, rotate, open chest.
3. 90/90 Hip Switch
Sit 90/90 legs, switch sides tall chest, no hands if possible.
4. Glute Bridge Hold + Breath
Bridge up, hold, 3 sec inhale, 5 sec exhale, ribs down.
5. Bird Dog Slow
Extend opposite arm/leg, hold 5 sec, hips level.
6. Dead Bug Breathing
On back, knees 90°, breathe deep, lower back into floor.