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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MARGARET MCKENZIE CUSTOM CORE WORKOUT

Hey there Margaret!  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!

SPINE FLEXIBILITY

Description:  Follow along with this video for a nice spine mobility activity.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. Do each move for 10 reps

Extra Notes:  It may start small but will build each week to continue to maximize your gains. You got this!

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!

STALDER PULSES

Description: This move starts in a seated position with your legs as wide apart as you can tolerate. Place your hands between your legs working to try and keep them flat on the ground. You then will contract your quads to hold your legs very straight while you lift them up off the ground by tilting your pelvis posteriorly.
*You may have to start by leaning backwards a bit causing your hands to not be flat on the ground, but this will lessen as your core gets stronger.
Goal: 5 Rounds, 10 pulses per round
Extra Notes: You might not hit 10 pulses 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!