DAY 11: Mobility & Dynamic Stretch // FIERCE 2.0
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- Опубликовано: 6 июл 2024
- For today's active recovery workout we have a Full Body MOBILITY & STRETCHING Routine. Sometimes the most challenging part of any workout program is taking the time to recover and give the body time to heal in between strength sessions. Today we are doing just that as we run through 4 different circuits that include mobility exercises and dynamic stretches. As you follow along listen to your body. While a bit of discomfort is expected you should never feel pain. Keep it slow and controlled and show that body some love. #HomeWorkout #mobility #stretch #fierce14
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Equipment Needed:
Exercise mat or other soft surface. The Mat I use: bit.ly/3Eknkl8
Workout Breakdown:
0:00 Intro
0:42 Circuit One (40s work + 10s rest x2 rounds)
Fold + Side Bends
Squat + Knee Tug
Hip Hurdles
Fold + Squat
Squat Rotation
9:02 Circuit Two (40s work + 10s rest x2 rounds)
Cossack + Lunge
90-90 Twist
Fold Rotation
Bridge + Twist
Windmill Reach
17:22 Circuit Three (40s work + 10s rest x2 rounds)
Cat Cow
Bird - Dog + Reach
Kneeling Rotation
Shoulder Drops
Prone Press Up
25:41 Circuit Four (40s work + 10s rest x2 rounds)
Down + Up Dog
Lizard Pulse (R)
Lizard Pulse (L)
Straddle Stretch
Worlds Greatest Stretch
34:01 Final Stretch
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
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Thanks for watching!
❤ Heather 
Хобби
You are so amazing Heather! You cover all aspects of working out and we appreciate what you do for us ❤
I've been feeling all my muscles lately. This stretch was so much needed.
Как же я люблю начинать утро с ваших тренировок. Как же я люблю вас, свое тело, всю эту атмосферу. Спасибо, что вы появились в моей жизни. Спасибо за тот труд, которым вы делитесь, делая наши тела и души краше. Люблю❤❤❤
Pulled a double HR workout to catch up on the FIERCE 2.0 Series and this felt amazing. Loved the soundtrack on this one, chill vibe, feeling great! Thanks Heather 🙏🏻
Heather could you do more videos of full recovery, of 30 or 40 minutes. They make me so well!!
Always perfect !! Thank you sensei Heather 🙇🏻♀️♥️
Gracias heather por toda tu dedicación
That was soooo needed. Fierce 2.0 is amazing! Definately top notch, the incorporation of mobility work and stretching is just icing on the cake! Thanks Heather ❤️ 😊
This is the workout I didn't know I needed.
Much needed 🥰 thank you beautiful Heather 😘
Thank you Heatheeer!!!
Thank you Heather 🙌💜 It's wonderful to have you as part of my Favorite Couchs 😍😍😍
Heather love your workouts, so lovely to take part in. You are my no 1 fitness lady.; Love 💕💕💕💕💕💕💕💕💕 Wes
This was such a perfect compliment to the Fierce 2.0! Just what I needed today! Thank you Heather.
The range of motion that you cover makes you really special, lovely! Your creativity and commitment do not go unnoticed! Thank you xxx
This is the most unique and enjoyable stretching that I have ever done so far! Thank you, Heather!
That.was.AWESOME! Feeling a little beat up this week. Just what my body needed. Thank you❤
I really loved this Heather. My favourite in this whole Fierce 2.0. Thanks
So much needed!!! Thank you,Heather!❤❤❤
I cannot tell you how much I loved this!
I love this stretch series! You continue to amaze! Thanks for the journey!
I loved this so much. I honestly did not want it to end 😭 I hope you will make more just like this in the future. Thank you, Heather ❤️
Looove this !!! Thank you Heather! This will be one of my top recovery go-to’s!
This video was awesome!!! Probably my favourite stretching workout at the moment. Can't say how much I appreciate all the goodies you keep providing us with ❤️
I loved this so much!!
Can't find enough words, to say thank you!! You are simply amazing!🙏🙏😘😘
Absolutely loved this! Perfect way to end a busy work week!! xx
This was so great. Love the circuits as well.
I ABSOLUTELY LOVE THIS!!! More mobility sessions please!!!!. This felt sooooooooo good and was just what I needed. Thank you so much!!!!
Love mobility routines…especially after a great week of workouts🙏🏻👏🏻
This was awesome, Heather! Such a pleasure for body and mind. Thank you
My body loves me today! Yay, especially my lower back and hips and shoulders! Thank you Heather!!💜
This felt absolutely amazing! So many types of stretches - highly recommend and will be adding this to my favs for sure ❤️ Thanks Heather!
You are so amazing Heather!!! ❤❤❤
Amazing ... I will have this part of my weekly routine!! Thank you Heather!
That was a great mobility stretch, I really enjoyed that one ❤, Heather please do more videos of full body recovery, and thank you 💞
Terrific session - stretches were definitely needed today. Thanks, Heather.
Loved this really helped, as always thank you for all your amazing workout.💪🙏
This is one of my favorite mobility videos!!! It is hard to find good ones on RUclips. Thank you HR!!
Loved it !!
I love these active mobility and stretches Heather! Keep them coming. Yoga puts me to sleep so these are great alternative.
Love starting my day with this session, my whole body feels so good afterwards. Thank you!
I would definitely do more stretching with videos like this. Thank you for making them!🤩
I loved this so much Heather!!! Thank you!❤
This was a perfect recovery workout. 💖💖💖 Since I'm 55 I need my rest days from time to time, so when I'm tired and my body feels sore (like today), I will do this one again and again. I LOVE it!!!! So, Fierce 2.0 will take a few more days....😅 Thank you sooo much!!!!
What a release and a breathe of fresh air. Really enjoyed this! 😊
That felt fantastic. ✨ Loved the world's greatest stretch. 😆 Thanks, Heather!!
Excellent, thank you Heather x
What a gift to our bodies that session was. And I love "world's greatest stretch," I could feel the benefits throughout my body. Thank you HR
Awe. So relaxing. Thank you❤
Excelente, el mejor de todos los estiramientos que he hecho de Heather
Thanks so much for posting this video heather!! Much needed ❤️
Really Needed This Session , Feeling So Amazing Aftr This Mobility Stretching . Thnxs Heather .
Love 💕 this Heather❤
This was awesome. ❤️
Yesss my body needs this 😊thank you Heather your the best ❤
Mine too!! Thanks for stretching it out with me Amy!
Did this yesterday & it was absolutely amazing! My body seriously needed and enjoyed it 🙏
Thank you Heather 🌼🌼
AMAZING!
Simply, thank you
Thanks Heather!!!❤💯very good and relaxing, Ineeded it.
What a beautiful practice for my rest day. Perfect. Please do more of those.
Thank you so much for this video. It's an absolute bless! 💚
This was much needed n awesome!
This is what I'm exactly looking for after all HIIT workout which made my body so eching. Thank you so much. It's just right, not to fast, not too slow, not too light also not to heavy. Love it!
Ahhhhh! Much needed stretch! Thank you, Heather!❤️😘❤️
Felt so great! Thanks for joining me for it Cielito!
Today was the first time I that I did some of those stretches 😮 Absolutely AMAZING to still have firsts ❤ Thanks Heather!
I absolutely loved it, what a wonderful recovery session, I had the lower back pain and after these exercises no more, thanks Heather!
This was sooo good!! And needed as I'm doing a 10km race on Saturday 😊 thanks Heather 🙌👌
So good!
That felt great! Thanks so much, Heather!
exactly what I needed 🙌
I did exercise 10-11 this exercise came on time Thank you Heather from the heart🌹🌹🫶🏻🫶🏻
Needed this today! It was perfect. Thank you Heather ❤
This was lovely. I think my favorite stretching routine yet. Loved the music as well- perfect accompaniment. Thank you.🌼
So awesome to hear Amy🙌🏼
That was AMAZING! Thank you!!!
Thank youuuu
I just love this 39 min on my mat. Its glorious! Thank HR
Amazing feeling!! Thx
Amazing!
So important to do this workout loving this stretch and mobility workout.
So needed and felt to good to feel that stretch!!
Another, heart-pumping, sweaty & time-efficient workout! Was able to fit this one in while my toddler napped. Even had time for a (much needed) shower! Thank you, Heather!🫶🏻
THIS!!! Phenomenal! I had to take a day off yesterday and doubled up day 10 and 11. Loved it!!
Keep it up Heather!! Way to go!!
Would love more of these mobility stretch workouts!
Thanks, thanks, thanks.
Much much needed stretch sess…this felt amazing Heather, thank you ❤
this is so relaxing enjoyed this! thank you heather
Feeling so good ! Ready for Day 12
Excellent!
Exactly what I needed. Thank you!
I need it today too much❤️ Fierce 2.0 is amazing, love it to the moon and back🙏💪❤️
Wow! Brilliant💖perfect combination❣️thank U so much HR and team🙏❤️💪😇
YES.
I am so glad you offer these. As someone who tends to overtrain (a lot) these sessions help me feel like I did my workout when I should be recovering.
SO NICE TO SEE SUCH CONTROL AND PACE THAT PRODUCES REAL BENEFIT. I AM HOPING IT WILL HELP MY HIP ARTHRITIS. THANK YOU VERY MUCH HEATHER.
Thanks Heather ❤️🌼
I love this!! I go back to this session on my rest days. Thank you!! ❤️
That was wonderful 🎉! Loved the moves , the pace , the flow , and the music 🎶.
We don’t give ourselves enough time to recover .. but we should 😊
Think I will use this as extended cool down too 🙌🏻🙌🏻👏👏🙌🏻🙌🏻
Thank you