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: Step Out From All Fours x Plank with Shoulder Taps x Superman with Pull
- SETS: 4
- REST IN BETWEEN SETS: 1 minute between 2 and 3 (no break between 1 & 2 or 3 & 4)
Step Out From All Fours
- REPS: 10 per side/ alternating with each rep
- NOTES:
- After (gently) placing foot outside elbow, pull your upper body forward so your entire torso is elongated.
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 with Pull
- REPS: 20
- NOTES:
- Straight arms, straight legs, tight glutes.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
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: Palm-to-forearm Moving Plank x Side Plank x Plank Hold
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Palm-to-forearm Moving Plank
- REPS: 10
- NOTES:
- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
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
Great work!
Remember to check-out with me.