Workout Routine

Free

Morning Mobility, Core, and FT

by cweitz

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If not morning workout

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Mobility

Pumps

Set
Reps
Rest time
1
8
20 sec

Pumps

1×8

hip bridges

Set
Reps
Rest time
1
5
5 sec
2
5
5 sec

hip bridges

2×5

Greatest Stretch

Set
Reps
Rest time
1
10
100 sec

Greatest Stretch

1×10

Upper back roll out

Set
Reps
Rest time
1
10
100 sec

Upper back roll out

1×10

halo

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec

halo

2×5

Goblet Squat Hold

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Goblet Squat Hold

2×5

low windmill

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

low windmill

4×5

Lat stretch

Set
Time
Rest time
1
20 sec
100 sec
2
20 sec
100 sec
3
20 sec
100 sec
4
20 sec
100 sec

Lat stretch

4×20 s

Baseline Core

Curl up

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

Curl up

4×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

side plank

4×30 s

bird dog crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

bird dog crunches

2×10

single-leg glute bridges

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

single-leg glute bridges

4×10

FT

FT

Set
Time
Rest time
1
800 sec
30 sec

FT

1×800 s