Century: Core

Warm-up:

Spinal Flow

Heel Walking (10 meters)

Toe Walking (10 meters)

Moving Inchworms (5 out and back)

Resistance Band Postural Complex


Then complete,

Option 1 > 3 Months

100 Stability Ball Crunches

100 Walking Lunge Steps (R+L=2)

100 Tap Down Crunches

100 Glute Bridges

100 Superman Back Ext


Option 2 < 3 Months

75 Stability Ball Crunches

75 Walking Lunge Steps (R+L=2)

75 Tap Down Crunches

75 Glute Bridges

75 Superman Back Ext


Option 3 < 1 Month

40-50 Stability Ball Crunches

40-50 Walking Lunge Steps (R+L=2)

40-50 Tap Down Crunches

40-50 Glute Bridges

40-50 Superman Back Ext


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


You may partition if you want, but for an added challenge string together as many reps of one movement as you can.



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