WORKOUT 16
CORE
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Toe Taps x Plank with Shoulder Taps x Superman
- SETS: 4
- REST IN BETWEEN SETS: 1 minute between 2 and 3 (no break between 1 & 2 or 3 & 4)
Toe Taps
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Must maintain plank position while the foot steps out to the side and back: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Keep legs straight, no bending of the knee.
- Soft taps as you step out, light landings when you bring the foot back.
Plank with Shoulder Taps
- REPS: 10 per side/ alternating with each rep (20 total)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
Superman
- REPS: 20
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
- SUPERSET: Side Lunge to Balance x Reaching Squat Jump
- SETS: 4
- REST IN BETWEEN SETS: 1 minute between 2 and 3 (no break between 1 & 2 or 3 & 4)
Side Lunge to Balance
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Keep core engaged as you take a wide step out.
- Make sure your feet are fully planted. On the side that you just stepped out on, move your hip back and allow knee to bend. Keep other leg straight.
-To balance: Pick a focal point, make sure your chest is up, and keep your weight on the heel of the foot on the ground. Get the leg off the ground as far in front of you/ as high off the ground as possible. Pause in balance position before going into next rep.
Side Lunge to Balance
(right side)
Reaching Squat Jump
- REPS: 25
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
- SUPERSET: Plank Jacks x Side Plank x Plank Hold
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Plank Jacks
- REPS: 20
- NOTES:
- Don’t forget the plank part of Plank Jacks. Core needs to remain engaged throughout the entire exercise
Side Plank
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank
(right side)
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds