The Vert Code- Elite Phase 6

Week 1, Day 4: Core/Mobility

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
If you would like to add mobility exercises from previous phases today feel free! Or if you'd like to add in jumpers mobility that may be beneficial. However, the reason we cut back on
mobility as the program progresses is because you should have build ENOUGH through the previous phases. More mobility is not always better. But if you're still overly tight and don't
have full range of motion at every joint, it's a good idea to add in additional mobility.

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview/Minimum Dose Advice: Phase 6 Day 2&4 1 00:01:00 --:-- min
Superset Side Plank w/Rotation 3 8 30 sec
Hamstring Floss 3 4 --:-- min
Rocking Deadbug 3 5 --:-- min
Superset
90/90 Loaded Mobility 3 6 --:-- min
Leg Lowers 3 8 1:00 min
Lower Back Angels 3 00:00:20 1:00 min
Staff Member Notes:

Notes:

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