Cored II

Warm-up:

200 m Run/Run

20 Alt Arm & Leg Raises (R+L=1)

20 Glute Bridges

Resistance Band Chest/Shoulder Mobility


Then complete one of the following options for completion-


Option 1 > 3 Months

4 Rounds

1:00 Minute Plank

20 Twist Taps (R+L=1)

20 Superman Back Ext

200 m Run/Row

20 Tick Tocks R 15/20

20 Tick Tocks L 15/20

20 Stability Ball Glute Bridges


Option 2 < 3 Months

3-4 Rounds

1:00 Minute Plank

20 Twist Taps (R+L=1)

20 Superman Back Ext

200 m Run/Row

20 Tick Tocks R 12/15

20 Tick Tocks L 12/15

20 Stability Ball Glute Bridges


Option 3 < 1 Month

2-3 Rounds

30 Second Plank

10 Twist Taps (R+L=1)

10 Superman Back Ext

200 m Run/Row

10 Tick Tocks R 5/10

10 Tick Tocks L 5/10

10 Stability Ball Glute Bridges


Cool Down:

Child's Pose

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

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