Week 3 - Workout 4
This structural workout will help you gain a stronger connection to all of your core muscles throughout your mid-body - helping you to gain strength and stability while minimizing future injury.
But first, what is a 'core' anyway?
Equipment: A heavy bag, sandbag, jug, heavy book, etc. and a slider set-up
Full Workout Video Below Cool Down
Warmup
Activation Warmup
Work
(Roll through this w/ minimal rest to keep your heart rate high but do not sacrifice form)
3 Rounds
Planks x :30s
Half Moons x 20 (total - 10 each side)
Then
Lunge Matrix x 3 each side
Then
3 Rounds
Lt. Dumbbell/Soup Can External Shoulder Rotation x 15 each arm
Lat Pullovers from floor or bench/bed x 15
Then
3 Rounds
:30s Hollow Rocks*
* Modify this to just holding the hollow body position with the low back always on the floor w/ your tailbone tucked towards your face and limbs extended.
Then
3 Rounds
Forward/Backward Pendulum Lunge w/Slider x 10 each leg
Side/Curtsy Pendulum Lunge w/Slider x 10 each leg
Then
3 Rounds
Frog Stretch to Knee Drives x 10 each leg
Side Plank w/ Reach Throughs x 10 each side
Then
3 Rounds
Planks x :30s
Supine Leg Lifts x 20
Cool Down
Deep breathing the Full Body Warmup we've been doing would be perfect here - adding in some cat/cow stretches a la yoga and some child's pose for your hips.