HOMEWORK - CORE AND STABILITY WORKOUT
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
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
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Dynamic Child’s Pose X Side Leg Raises with Resistance Band
- SETS: 3
- REST BETWEEN SETS: No break.
Dynamic Child’s Pose
- REPS: 8 slow reps with 2-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Side Leg Raises with Resistance Band
(Left Side)
- REPS: 10 slow reps with 2-count hold on each side/ 1 side at a time
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
Side Leg Raises with Resistance Band
(Right Side)
- REPS: 10 slow reps with 2-count hold on each side/ 1 side at a time
- NOTES:
- Your body should be in a straight line as you lie on your side.
- Keep your legs straight as you raise them.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Superman with Pull X Glute Bridge
- SETS: 3
- REST BETWEEN SETS: No break.
Superman with Pull
- REPS: 10 slow
- 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 the floor.
Glute Bridge with Resistance Band
- REPS: 10 slow with 2-count hold up top
- NOTES:
- Get your hips all the way up— squeeze your glutes— and be sure to get your butt all the way back down to the floor before going onto your next rep.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Bird Dog X Plank Hold
- SETS: 2
- REST BETWEEN SETS: No break
Bird Dog
- REPS: 8 reps per side/ alternating
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
- Don’t rush.
Plank Hold
- DURATION: 30 seconds per side
- 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.