Day 4 Standing Core Focus

Warmup - Dynamic stretches        

Cardio - 20 mins after workout

3-3.5 speed

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Dynamic Stretches

plank

3 sets till failure

tips

  • palms on floor
  • feet together
  • bum squeezed
  • imagine tugging elbows towards pelvis

ab marches

3 sets till failure

tips

  • engage core
  • leg marching is same one as hand going up

Single leg kb halos

3 sets till failure

tips

  • engage core
  • keep spin neutral (chin up and eyes forward)
  • keep kb close
  • relax shoulders

left leg up clockwise

right leg up counter

kb marches

3 sets till failure

tips

  • core engaged
  • pelvis tucked
  • knee bend at 90 degree angle
  • slow movements

kb around the world

3 sets till failure

tips

  • core engaged

farmers carry

1sets of walking back then forth

tips

  • core engaged
  • shoulders back

Comfort Core Time!

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dumbbell laying down

3 sets till failure

tips

  • engage core
  • alternate legs

alternating dumbbell dead bug

3 sets till failure

tips

  • knee bend at 90 degree angle
  • flexed ankles
  • pretend u knocking someone over in front
  • align back w floor always
  • focus on bellybutton going into back

modify = on knees

dumbbell dead bug

3 sets till failure

tips

  • knee bend at 90 degree angle
  • flexed ankles
  • pretend u knocking someone over in front
  • align back w floor always
  • focus on bellybutton going into back

optional elbow to knee side plank (trains obliques)

  • core engaged
  • dont bend neck too much

modify = use elbow for arm on pad

toe taps

  • core engaged
  • 90 degrees

back toe taps

  • core engaged
  • 90 degrees

Dynamic Stretches

YOGA!!

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Shoulder Openers

Hip Openers

Rib Flare Breathing

tips

  • rib on top of block
  • breathe like normal
  • engage your core muscles to squeeze down on the block

front to back lunge

1 min per move from now on

front lunge hold/front hold

leg pull

side-to-side bridge & reach

squat to half back bend

half back bend hold

Face!!

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Face Twiddle

tips

  • use lips only
  • NOT teeth

Ceiling Kiss

Face Holds

Face Tilt

tips

  • can press gently on that neck muscle

Exercise

Sets

Reps/Time

Your Arms Routine

-

40-50 min total

Farmer's Carry

3

30-45 sec to failure

KB Marches

3

To near-failure

Plank (w/ leg lift)

3

20-40 sec

KB Around the World

2-3

8-10 each direction

Exercise

Sets

Reps/Time

Your Glutes Routine

-

40-50 min total

DB Dead Bug (or alternating)

3

To technical failure

Toe Taps/Back Toe Taps

3

To controlled failure

DB Lying Alternating Crunches

3

To near-failure

Elbow-to-Knee Side Plank

2-3

15-25 sec/side