All Phases: Mobility Drills and Core Work For Active Rest Days

Supportive during any phase of your cycle, this gentle movement session is a perfect way to mark the transition from ovulation into the luteal phase. While the hormone cocktail that accompanies ovulation can make some women radiant and magnetic, sometimes the estrogen surge can hit hard and leave you feeling flat. With its carb-sparing expertise and preference for mobilizing fatty acids for fuel, estrogen can give you a steady supply of energy, but it may not be the quick spark that you need to sustain high intensity workouts.

Don’t get me wrong, sometimes a good HIIT session feels great during ovulation, but when your body is calling for something else, give this one a try.

I love active rest during ovulation to help my body navigate the transition to high-hormone territory and give my mind an opportunity to get focused and calm.

⏱ Timestamps: Already watched the intro? Skip ahead to the workout at the 3:03 mark!

🪜 Workout Structure: Complete each mobility drill below for 1 minute with 10-15 seconds of rest in between. Repeat for a second round as desired.

1️⃣ child’s pose to downward dog
2️⃣ downward dog — table — dolphin
3️⃣ deep squat — lift to toes — fold
4️⃣ alternating lizard lunge — rotation — elbow to ankle
5️⃣ windmill
6️⃣ wall lunge — side bend — rotation to wall (side 1)
7️⃣ wall supported camel — camel lean
8️⃣ wall lunge — side bend — rotation to wall (side 2)
9️⃣ forearm plank — alternating hip rotation
🔟 glute bridge reach