Core Control

Quick circuit emphasizing hollow body control and anterior core stability.

1. Dead Bug

   1 sets

   10 reps

   20s rest

2. Hollow Hold

   1 sets

   0 reps

   20s rest

3. L-sit

   1 sets

   0 reps

   20s rest

4. Hip Lift - Low Back Off Floor

   1 sets

   10 reps

   20s rest

5. Lying Leg Raise

   1 sets

   10 reps

   20s rest

6. Jack Plank

   1 sets

   0 reps

   20s rest

7. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   20s rest

8. Lateral Side Plank

   1 sets

   0 reps

   20s rest

9. Leg Raise Hip Lift

   1 sets

   8 reps

   20s rest

10. 45 degree Bycicle Twisting Crunch

    1 sets

    8 reps

    20s rest

Rotational control and lateral stability with short rests.

1. Half Wipers (bent leg)

   1 sets

   8 reps

   20s rest

2. Wipers (straight leg)

   1 sets

   6 reps

   20s rest

3. Incline Twisting Sit up

   1 sets

   10 reps

   20s rest

4. Decline Bent Leg Reverse Crunch

   1 sets

   10 reps

   20s rest

5. Lateral Side Plank

   1 sets

   0 reps

   20s rest

6. L-sit

   1 sets

   0 reps

   20s rest

7. Hanging Oblique Knee Raise

   1 sets

   8 reps

   20s rest

8. Crab Twist Toe Touch

   1 sets

   10 reps

   20s rest

9. Lunge with Twist

   1 sets

   10 reps

   20s rest

10. Hollow Hold

    1 sets

    0 reps

    20s rest

Dynamic leg raises and controlled bracing to finish the week.

1. Leg Raise Slightly Bent Knee

   1 sets

   10 reps

   20s rest

2. Leg Raise Hip Lift with Head up

   1 sets

   10 reps

   20s rest

3. Lying Straight Leg Raise

   1 sets

   10 reps

   20s rest

4. Lying Simultaneous Alternating Straight Leg Raise

   1 sets

   10 reps

   20s rest

5. Hanging Leg Hip Raise

   1 sets

   8 reps

   20s rest

6. Dead Bug

   1 sets

   10 reps

   20s rest

7. Jack Plank

   1 sets

   0 reps

   20s rest

8. Extra Decline Sit up

   1 sets

   10 reps

   20s rest

9. Lying Leg Raise

   1 sets

   10 reps

   20s rest

10. Lateral Side Plank

    1 sets

    0 reps

    20s rest