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Online Retreat

Friday - Core Stability Day

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Rehab Prehab Routine

DemoExerciseReps/SetsHow to/Cues
Active Sphinx8x
Active Arm Circles10x each direction
Upper Back Lifts with Hands next to Hips8x
Lower Body Lifts10x
Lower Body Lifts with bent Knees10x
Semi Superman6x each arm
Side Bends on Knees5x each side
Elevated Standing Side Bends2x6 each side
Rounded Crunches12x
Sky Ups12x

Core Conditioing

DemoExerciseReps/SetsHow to/Cues
Do 20 sec of each exercise, back to back My favorite Ab Routine3 Rounds // 20 sec of each exercise back to back | See dropdown for videos & description.

Tight Leg Conditioning

2 rounds back to back none stop! I want your legs to be ON FIRE!

DemoExerciseReps/SetsHow to/Cues
Scissor Kicks on Back1sets, 30reps
Butterfly kicks on backs1set, 30reps
Sitting Knee Extensions1set, 15reps
Scissor Kicks in Forearm Stand1set, 10repsCan also be done in a headstand
Butterfly kicks in Forearm Stand1set, 10repsCan also be done in Headstand
Sitting Knee Extensions1set, 15reps

Shoulder Stability Follow Along

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between

Do: 3 rounds back to back of 20 sec each exercise. No stopping in between