Core stability – overall core stability endurance

Giant Set x 2
ULT
Supine SB Alternating Bird dog
reps 10 per side
intensity 7
Tempo controlled
Rest 30s
Two Variation options
Set Reps Intensity Tempo Rest
1 10 per side 7 RPE Controlled 30s (h:m:s)
2 10 per side 7 RPE Controlled 30s (h:m:s)
LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 10 per side
intensity 7
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 10 per side 7 RPE Controlled 30s (h:m:s)
2 10 per side 7 RPE Controlled 30s (h:m:s)
ULT
Prone Cobra W to Y
reps 15
intensity 7
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 15 7 RPE Controlled 30s (h:m:s)
2 15 7 RPE Controlled 30s (h:m:s)
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 10 ps
load light
Tempo controlled
Rest 30s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo Rest
1 10 ps Light Controlled 30s (h:m:s)
2 10 ps Light Controlled 30s (h:m:s)