WORKOUT

This work­out serves as Day 2 of Kayla’s 5 Day Chal­lenge Mobil­i­ty Moments with Kay­la but can also be com­plet­ed as a stand­alone workout.

Focus & Ben­e­fits: This brief mobil­i­ty work­out is designed specif­i­cal­ly to enhance spinal health and improve over­all move­ment. It fea­tures a series of gen­tle, dynam­ic exer­cis­es that tar­get the spine and sur­round­ing mus­cles. By focus­ing on spinal mobil­i­ty, this rou­tine helps to increase flex­i­bil­i­ty, reduce stiff­ness, and pro­mote bet­ter posture.

Equip­ment: None (Option­al: exer­cise mat)

Tips & Help­ful Infor­ma­tion: The ben­e­fits of this work­out include improved joint health, enhanced range of motion, and increased blood flow. By keep­ing the inten­si­ty low and avoid­ing deep ranges of motion, this work­out is per­fect for all fit­ness levels.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed a 2 due to its low-inten­si­ty moves, gen­tle pac­ing, and medi­um ranges of motion.

Clos­ing Note: Whether you’re look­ing to alle­vi­ate back pain, pre­vent injuries, or sim­ply main­tain a healthy spine, this mobil­i­ty work­out offers a sim­ple yet effec­tive solu­tion. Con­sis­tent­ly prac­tic­ing these exer­cis­es will go a long way towards pro­tect­ing your spine health and main­tain­ing healthy movement.

How’s your week shap­ing up so far? Ready to ramp things up a notch? Tomorrow’s work focus­es on total body move­ments with option­al weights. See you soon!

Work­out Structure

Mobil­i­ty Cir­cuit (10 min; 40” on, 20” off)
Seat­ed for­ward reach + rota­tion (alt)
Kneel­ing tho­racic rota­tion L/R
Tho­racic hugs
Oppo­site arm/​opposite leg exten­sion (alt)
Dead bug with alter­nat­ing ISO holds
Fig­ure 4 low­er – L/R
Swim­mer + rota­tion (alt)
Prone hip exten­sion abduc­tions – L/R