Circuit 1: Activation core

Circuit x 3

I have 4 core exercises to start your workout today. One of the exercises is done twice. Try to do them with no rest in between. They are followed by hamstrings and then one more core exercise. This day is heavy on core 🙂

ULT
Deadbug Squeeze
time 60s
Hold
Rest 20-30s
Set Time Hold Rest
1 60s h:m:s h:m:s 20-30s (h:m:s)
2 60s h:m:s h:m:s 20-30s (h:m:s)
3 60s h:m:s h:m:s 20-30s (h:m:s)

25% pressure. Focus is on the back and creating tension like in workout 1

ULT
V-Up
reps 12-15 reps total
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 12-15 reps total Controlled 20-30s (h:m:s)
2 12-15 reps total Controlled 20-30s (h:m:s)
3 12-15 reps total Controlled 20-30s (h:m:s)

If your low back starts to rise, drive the opposite knee tighter into the ball and then shorten the extension of the leg so the leg only extends as far as the back will allow

ULT
Stability Ball Dead Bugs
reps 10 per side
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 10 per side Controlled 20-30s (h:m:s)
2 10 per side Controlled 20-30s (h:m:s)
3 10 per side Controlled 20-30s (h:m:s)
ULT
V-Up
reps 12-15 reps total
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 12-15 reps total Controlled 20-30s (h:m:s)
2 12-15 reps total Controlled 20-30s (h:m:s)
3 12-15 reps total Controlled 20-30s (h:m:s)
ULT
Stability Ball Hamstring Curls
reps 12
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 12 Controlled 20-30s (h:m:s)
2 12 Controlled 20-30s (h:m:s)
3 12 Controlled 20-30s (h:m:s)
Tall Plank Hold
reps 30-60s
Hold
Rest 20-30s
Set Reps Hold Rest
1 30-60s h:m:s 20-30s (h:m:s)
2 30-60s h:m:s 20-30s (h:m:s)
3 30-60s h:m:s 20-30s (h:m:s)