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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ABIGAIL SHECKLER CUSTOM CORE WORKOUT

Hey there Abigail!  Here’s your core day.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

LOWER ABS WITH KNEE EXTENSION

Description:  This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your abs so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, then extend the hip and knee as low as you can while keeping your back flat on the ground.

Focus on holding your core tight throughout to support your back.

Goal:  5 Rounds, 10 reps per leg per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW BODY ROCKS

Description:  This move starts by lying flat with your arms on your ears and legs pointed fully straight on the ground and contracting your core to make your back flat against the ground. You will then lift your arms and legs up off the ground rounding your back to mimic the bottom or a rocking horse. You will then give a fair core contraction to start your body rocking holding your legs tight together and keeping your arms against your ears.

Focus on holding your core tight throughout this move to support your back.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. Once the bottom is lifted off the ground, keep it there and lift 1 leg up and down for the reps.

Goal: 5 rounds of 10 reps per round

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

WALL SITS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.
Goal: 5 Rounds, 4 reps with 30 second holds per rep
Extra Notes: You might not hit 4 reps, or 30 seconds every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

**All rotation should be coming from the hips with no discomfort at knees or ankles

Goal: 5 rounds of 5 reps per side

Extra Notes: You might not hit 5 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 5 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE GRIP PUSH UP

Description: Start in push-up position with hands turned 90 degrees or more backwards with hands on raised surface (such as counter.) You will then complete push-up, keeping elbows close against sides of body focusing to ensure your triceps are actively lifting your body to return to push-up position.

Goal: 5 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!