CORE


WARM UP

X Behind the head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

Reach and Open

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps per side

Standing Kick Butts

Standing Kick Butts

- 10 reps per side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps per side


AND THEN GO DIRECTLY INTO...


PART #01

- SUPERSET: Hawk Dodges X Plank with Shoulder Taps 

- SETS: 2

- REST IN BETWEEN SETS: No break

Hawk Dodges

Hawk Dodges

(left side - Set 1)

- REPS: 20

- NOTES:

- Keep all of these movements separate: the hands go down one at a time, same with the knees.


Hawk Dodges - Right Side

Hawk Dodges

(right side - Set 2)

Plank with Shoulder Taps

Plank with Shoulder Taps

- REPS: 10 per side/ alternating on each rep (20)

- NOTES:

- Shoulders and hips aligned on the side that is stabilizing (not tapping.)


AFTER LAST SET, GO DIRECTLY INTO...


PART #02

Burpees

Burpees

- REPS: 20

- SETS: 1

- NOTES:

- Burpees suck and that’s why they are effective.

- Easy landings if possible and keep it moving.


AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...


PART #03

- SUPERSET: Iron Butterfly  x Leg Raises Hold

- SETS: 3 

- REST IN BETWEEN SETS: No Break 

Iron Butterflies

Iron Butterfly

- REPS: 15

- NOTES:

- You can use the momentum of your arms and knees moving in to get your torso off the mat

- Chest forward, the body must remain at maximum length with each rep


Leg Raise Hold

Leg Raises Hold

- DURATION: 30 seconds

- NOTES:

- If you start to feel discomfort in the lower back, lift your legs up a bit higher.

AFTER LAST SET, GO DIRECTLY INTO...


PART #04

Burpees

Burpees

- REPS: 20

- SETS: 2

- REST IN BETWEEN SETS: 30 seconds

- NOTES:

- Burpees suck and that’s why they are effective.

- Easy landings if possible and keep it moving.

AFTER LAST SET, GO DIRECTLY INTO...


PART #05

- SUPERSET: Palm-to-forearm Moving Plankx Plank Hold 

- SETS: 2 

- REST IN BETWEEN SETS: No breaks

Palm-forearm Plank

Palm-to-forearm Moving Plank

- REPS: 15

- NOTES:

- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.

Plank Hold

Plank Hold

- DURATION: 30 seconds

- NOTES:

- Watch out for sagging back and rounding shoulders. Remember to breathe.

AFTER LAST SET, GO DIRECTLY INTO...


PART #06

Burpees

Burpees

- REPS: 20

- SETS: 1

- NOTES:

- Burpees suck and that’s why they are effective.

- Easy landings if possible and keep it moving.


AFTER LAST SET, GO DIRECTLY INTO...

PART #07

Supermans

Superman

- REPS: 20 up on 1/ down on 5

- SETS: 1

- 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.



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

Reach Under and Open

- REPS: 5 per side (10 in total) with 3-count hold

Knee Roll Overs

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

Hold for 10 seconds

Hold for 10 seconds

Hold for 10 seconds

Hold for 10 seconds


Great work!

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