DON’T FORGET TO PRACTICE YOUR NEW MOVEMENTS!

200 meter walk, jog or run

10 reps of each new movement with great form

Rest 30-60 seconds

3-5 rounds based on how you feel

 

Movements:

 

 

Movement Physiology & Function:

CrossBody Planks:

Muscles worked – Cross Body Planks is a core body exercise that strengthens all the muscle in the abdominals, lower back as well as arms and shoulders. The unique part of the Cross Body Plank is the cross-under motion of the knee toward the opposite elbow. This engages the oblique muscles and strengthens the core strength and stability. Any type of plank is great for training your core, but if you learn how to do Cross Body Planks, you are getting a move that targets virtually every muscle of your core in a very powerful way.

 

Application – Core work is necessity. Movement stems from the core If our cores are weak, we’ll never be strong in other areas. We’re training the core to stabilize the spine, which transfers seamlessly into daily life.

 

Frog Leg Planks:

Muscles worked – All the muscle in the abdominals, heavy on the obliques, lower back as well as arms and shoulders.

 

Application – Core work is necessity. Movement stems from the core If our cores are weak, we’ll never be strong in other areas. We’re training the core to stabilize the spine, which transfers seamlessly into daily life.

 

Russian Twist:

Muscles worked – CORE! If doing the movement with weight that adds in chest, biceps, forearms, delts.

 

Application – Core work is necessity. Movement stems from the core If our cores are weak, we’ll never be strong in other areas. We’re training the core to stabilize the spine, which transfers seamlessly into daily life.