Core Workout

Circuit x 3

This workout is designed to inprove core strength and power. Please perform each exercise one after the other with minimal rest between exercises. Rest 2-3 minutes in between sets.

ULT
Supine Bridge Sequence with Ball
reps 8 reps each
Tempo controlled
Rest 20s
Lie on your back with knees bent and feet about 3-4 inches from hips. Place a pilates ball or yoga block between your knees. Squeeze the ball and slowly lift the hips one vertebra at a time, lower 3/4 way back down and then lift back up. Repeat 6 times. Remove the ball and squeeze the knees together. While keeping the knees together, lift the hips then lower 3/4 down and lift and lower 6 times. Open and close knees 6 times.
Set Reps Tempo Rest
1 8 reps each Controlled 20s (h:m:s)
2 8 reps each Controlled 20s (h:m:s)
3 8 reps each Controlled 20s (h:m:s)
ULT
SB – Plank with Anterior Ward
reps 10 alt
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 10 alt Controlled 20s (h:m:s)
2 10 alt Controlled 20s (h:m:s)
3 10 alt Controlled 20s (h:m:s)
UMT
Supine Winshield Wipers
reps 10 alt
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 10 alt Controlled 20s (h:m:s)
2 10 alt Controlled 20s (h:m:s)
3 10 alt Controlled 20s (h:m:s)
LMT
1.5 MB Halo
reps 12 alt
load moderate
Tempo controlled
Rest 20s
Set Reps Load Tempo Rest
1 12 alt Moderate Controlled 20s (h:m:s)
2 12 alt Moderate Controlled 20s (h:m:s)
3 12 alt Moderate Controlled 20s (h:m:s)
LLT
MB Vertical Chop
reps 10
load moderate
Tempo explosive
Rest 20s
Develop neuromuscular control in the sagittal plane while loaded.
Set Reps Load Tempo Rest
1 10 Moderate Explosive 20s (h:m:s)
2 10 Moderate Explosive 20s (h:m:s)
3 10 Moderate Explosive 20s (h:m:s)