# Saturday: Mobility & Core

Plank

## Workout


## Spine Decompression & Thoracic Mobility

- 1 × 8-10 Segmental Cat-Cow with Child’s Pose Reach
- 1 × 8 Downward Facing Dog
- 1 × 6 Thread the Needle with Overhead Extension

## Pelvic & Hip Complex Openers

- 1 × 5 World's Greatest Stretch
- 1 × 10 90/90 Hip Mobility Switches with Forward Lean
- 1 × 3 Frog Stretch with Posterior Pelvic Rocking

## Shoulder & Scapular Re-Pattering

- 2 × 8 Prone Swimmers
- 3 × 45s Deep Squat Hold to Thoracic Reach
- 3 × 45s Plank

## Workout