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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

INTRO CORE WORKOUT

Hey there!  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!

MINI CRUNCHES

Description:  This move starts by lying flat on the ground and contracting your core to make your back flat against the ground. You will then lift your shoulders up off the floor causing a “crunching” of your core.

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!

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 5 Rounds, 5 reps each direction per round
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!

SIDE PLANKS

Description: This move starts in a side plank position. You then will lift your hips from the floor to be neutral with your shoulders and back down. when on your left arm, you will take your right leg and position in front of you on the floor to lessen side discomfort.
Focus on holding your core tight to keep your spine as neutral as possible.
Goal: 5 Rounds, 5 reps each side per round
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!

HIP FLEXOR STRETCH

Description: This move starts in a sight lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open.

*This can be done on your knees or in standing, depending on which gives a better stretch for your hip.
*Focus on not allowing your back to arch as you lean forward.
Goal: 5 Rounds, 10 reps each leg with 10 sec holds pre rep, 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!