Core & Mobility Workouts


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Core and Mobility

Stability & Mobility (Full, Total Body)

Grab a tennis ball and/or a light weight for this gentle total body session! The goal of this 15 minute workout is to improve range of motion, function, and balance. Enjoy dynamic movements that simulate activities of daily life (like lifting or reaching/rotating) and include sport-specific movements. You should feel better after completing this session; a great warm up before a challenging lift or great before/after a cardio session or sport practice. All levels welcome!

Core & Mobility [FULL, 15 Minute]

Join Coach Becca for a wonderful series of functional mobility and core movements! This session is a great way to open things up after a strenuous segment of training, or as a fun way to kickstart your day. Enjoy voice over cues on form with options for beginners and advanced alike. No equipment needed. Thanks for coming along on our weekly posting – see you next week for another fun, free, functional session!

Summer Series #1: 8 Minute Abs

Join Coach Becca for a quick but effective core workout appropriate for all levels! No equipment needed. This is the first installment of Becca’s Summer Series: a series of workouts that are all 10 minutes or less and involve little to no equipment so you can stay toned without the time this summer! Cheers!

Travel Limbering Routine

Hey guys! Join me for a quick series of movements you can complete after driving or flying in just about any space. The final series utilizes a band, but you can do those movements without a band if you forgot to bring one. Enjoy!

Glutes & Core

Join me for a 25 minute functional Glute & Core workout! I use a kettlebell for two exercises and a step bench or chair for one exercise. Equipment is optional but may enhance your workout. This session is dedicated to the loving memory of “Papa” Don Grubb, who we recently lost to Covid-19 complications. Be sure to consult a physician before beginning any exercise regimen!

Ankles, Knees, and Hips: Stability, Flexibility & Mobility

This workout starts with a basic balance test (Stork) that you can use to track your imbalances, and weekly progress! This session is a fantastic injury prevention and prehab routine, as it incorporates stability, flexibility, and mobility in all three planes of movement. Work to build a solid foundation from the bottom up, inside out all in just under 30 minutes. Complete 2-3 times a week for best results.

Guided Stretching

A 20 minute guided stretching routine appropriate for all levels. Have an accessible wall, chair, and hand towel ready to enhance your workout. No equipment is needed. Coach Becca demonstrates stretches for all levels, from basic to advanced. Unwind with this series 2-4 times per week!

5′ Mobility Based Warmup

A quick but effective mobility and stability-based warm up. Perfect before aerobic exercise or strength sessions.

Flexibility & Mobility [Full, Post-Swim]

Join Coach Becca for a 10 minute spine and shoulder mobility session! New movements in this session are brought to you by Coach Becca’s friends at Ignite Performance in Phoenix in addition to her friends at The Upgrade Guys 💪🏽 Keep things new, fresh, and focused on building a strong foundation. All you need is a chair or Bench, moderate weight, PVC pipe or broomstick, and an optional ball. All levels are welcome; even those who are not swimmers will benefit from these sequences! Be sure to check out both Ignite and The Upgrade Guys on social media – and see you next week!

Summer Series #4: Six Minute 6 Pack Circuit

Join Coach Becca for the next installment of her summer series! 6 minutes of advanced core training with no equipment to give you the best bang for your buck. Variations and instructions offered in voice over audio!

Quick & Functional Core Workout

Got 20 minutes? Join Coach Becca for a quick session that’s sure to energize, mobilize, and strengthen your core with functional movement sequences! This session can be repeated for a 40 minute session as the sequences are only completed one time.

Core & More!

Join Coach Becca for a creative, functional movement session! This bodyweight workout is the product of a Kawaoka Coaching’s philosophy: Listen to your body & Train sustainably. Work from the bottom to the top, focusing on stability, flexibility, and mobility while incorporating core movements. Improve your strength from the inside out, the deepest layers to the most superficial, to improve your function. Enjoy!

Session 2

Becca will take your through a dynamic flow of movements to energize, activate, and rejuvenate muscles while improving core strength, shoulder mobility, and flexibility. Perfect for all levels.

Just Core!

Coach Becca leads a functional core session great for all levels! Just over 20 minutes, this session also incorporates mobility training to improve posture. Becca’s fundamental core concepts incorporate core stability exercises, strengthening your core from the INSIDE out! Enjoy!

10′ Multi-Planar Session

This fast and effective core workout strengthens your core in all 3 planes of movement: sagittal, lateral, and transverse! Improve your core stability and stamina from all angles. Perfect for athletes, or novice fitness gurus looking for a better, stronger core.

Recovery Session [Full, Triathlon]

Join Coach Becca, competitive triathlete, runner, cyclist, USA Swim Coach, Ironman Coach, and ACE personal trainer for a functional recovery session! Rejuvenate muscles with mobility drills designed to enhance joint function and integrity. All you need is a mat, step or bench, a wall, and some water to keep that athletic body hydrated! Enjoy ☀️

Summer Series #5: 10 Minute Butt & Core Workout

Join Coach Becca in beautiful Twin Lakes, Idaho for a quick and effective glute and core workout! A band and chair are optional, but not necessary. All exercises are demonstrated and cued with voice over audio. For this workout, you will always complete repetitions of 12. Enjoy, and see you next week!

15-Minute Knee Resilience

“I would but my knees are killing me.” If you’re sick of sitting out of fun activities or an exercise regimen because of chronic knee pain, then it’s time for a change! Join me for a 15 minute routine that can be done anywhere with no equipment. I recommend completing this 2-3 times a week for best results. Here’s to healthy knees and no excuses! Consult with a physician before beginning any new exercise program.

Functional Core Session

Simple and effective! Optional equipment. Movements are shown with and without equipment, along with progressions and regressions. Depending on how many times you do this, it can be a 15 or 30 minute workout.

Work From Home – Desk Mobility

A mobility and activation sequence meant to mobilize the spine and wake up the glutes and core while lengthening hip flexors. A quick session for those sitting for long periods time.

20′ Core Fusion Workout

This 20 minute session flows from yoga sequences, to hip opening mobility patterns, to tough core movements. Who says you can’t get leaner and more flexible in one session? Enjoy! Great for all levels.

10′ Wall Sit and Plank Session

S I M P L E concept. Wall Sit for 30 to 60 seconds. Plank for 30 to 60 seconds. The movements shown are variations meant to spice up the time spent holding these two simple but effective movements. 10 minutes to toned!

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