{"product_id":"core-mobility-the-daily-20-minute-routine-core-strength-flexibility-no-equipment","title":"Core \u0026 Mobility: The Daily 20-Minute Routine (Core Strength + Flexibility, No Equipment)","description":"\u003cp\u003eAbout 20 minutes a session, 5 days a week, no equipment, no gym — a routine that builds a stronger, steadier core and looser, easier-moving hips, shoulders, and back. Twenty minutes is shorter than most people's scroll through their phone before bed.\u003c\/p\u003e\u003cp\u003eEach session pairs a core block with a mobility block: planks, side planks, dead bugs, bird-dogs, glute bridge holds, and a beginner hollow-hold progression, plus cat-cow, thoracic rotation, hip flexor and hamstring stretches, ankle mobility, shoulder circles, deep squat holds, and chest openers.\u003c\/p\u003e\u003cp\u003eInside you get:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eA 4-week plan with holds that lengthen, variants that step up, and new progressions added week by week\u003c\/li\u003e\n\u003cli\u003eAll 14 moves explained step by step, with form cues and common mistakes\u003c\/li\u003e\n\u003cli\u003e8 clear progression rules: clean form first, small hold increases, one variant step at a time, and when to stay put\u003c\/li\u003e\n\u003cli\u003ePrintable tracking logs: a 20-day core tracker, a 20-day mobility tracker, and a weekly check-in\u003c\/li\u003e\n\u003cli\u003ePrintable planners: a daily routine planner, a streak tracker, and flexibility progress notes\u003c\/li\u003e\n\u003cli\u003eA built-in warm-up and a 5-minute cool-down with slow breathing\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eGeneral fitness education only — not medical advice. Check with your doctor before starting, especially if you have any injury or health condition. Stop if you feel sharp pain.\u003c\/p\u003e\u003cp\u003eDigital download (PDF). No shipping, no inventory. Buyer downloads after purchase.\u003c\/p\u003e","brand":"Nick Price","offers":[{"title":"Default","offer_id":67760927178943,"sku":"CORE-01","price":15.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0789\/5439\/7887\/files\/05-core-and-mobility-daily-routine-cover.png?v=1793026980","url":"https:\/\/survivorsgym.com\/products\/core-mobility-the-daily-20-minute-routine-core-strength-flexibility-no-equipment","provider":"bys-user-store-923110","version":"1.0","type":"link"}