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: Dynamic Child’s Pose x Hip Flexor Stretch from Push Up Position
- SETS: 2
- REST BETWEEN SETS: No break
Dynamic Child’s Pose
- REPS: 15 with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Hip Flexor Stretch from Push Up Position
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Soft landings on your feet
- Torso should be completely elongated before you twist
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
- SUPERSET: Side Plank x Side Plank Hold
- SETS: 2
- REST BETWEEN SETS: 30 seconds
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)
Side Plank Hold
(left side)
- DURATION: 30 seconds 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 Hold
(right side)
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Palm-to-toe-sit-ups
- REPS: 10 per side/ alternating with each rep
- SETS: 2
- REST BETWEEN SETS: 1 minute
- NOTES:
- Torso should remain elongated during sit up. You are bending at the waist to touch the palm to toe.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Reach and Back Jumping Jack
- REPS: 20
- SETS: 1
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
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!
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