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Week of 12.5.21 Cardio, Core, & Mobility

Hello! Time for a new little shake up as the last two weeks have been mellow in regards to intensity in the cardio department. Aim to push, feel your inner fire blazing, and just straight up surprise yourself with how amazing you are and what you are capable of!


10 x 400m efforts with 1 min rest in between each round

Equivalent of 1:30-1:45 min efforts anywhere of your choice at an intensity of 8-9 on a scale of 1-10 with one being way too easy, 10 being all out are PUSHING YOUR LIMITS.

Rest 2 min

Sprints: Max distance in 45 sec, best of 4 attempts with 45 sec rest in between each round

That's it and it should feel like that's all you can do. Push it ladies!!!!


*Please listen to cues and also grab a set of dumbbells or yoga blocks if a little boost is needed*

This week we are working on utilizing your core muscles to lift your hips off the floor and your hip flexors to get into hip compression. I want you to really emphasize the engagement of your pelvic floor as it should be engaged in order to help lift the hips off the floor. Think of stopping the flow of urine AND stopping a fart or bowel movement THEN lift off the floor. Doing so will almost 100% guarantee that you are using your entire pelvic floor.

Aim for 3 rounds of the following:

L-Sit Lifts x 10-12

L-Sit Pull Backs x 10-12

L-Sit to Reverse Plank x 10-12

L-Sit to Reverse Plank to Pull Back x 8-10


Per usual, feel free to listen to the cueing or use the following list to guide your own flow. We are focusing on thoracic twists, hip/adductor openers, and quad/hip flexor openers.

Childs Pose

Cat Cow

1/2 Kneeling Adductor Rocks

1/2 Kneeling Thoracic Twists

Wide Legged Forward Fold

Extended Side Reach Adding Twist

Deep Squat or Malasana

Goddess Pose with Twist

Forward Fold

Single Leg Quad Stretch

1/2 Moon Variation into Flossing

Standing 1/2 Splits

Forward Fold

Roll to Stand

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