This fundamental block is built to teach how to prepare the body for a workout. The goal is to activate the core and to connect the mind to core use.
Core block – Fundamental Tri-set
Tri-Set
x 2
ULT
Warding Supine Same-side Dead-bug (#1)
reps
10 per side
intensity
7
Tempo
controlled
Rest
15s
reps
10 per side
intensity
7
Tempo
controlled
Rest
15s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 7 RPE | Controlled | 15s (h:m:s) |
| 2 | 10 per side | 7 RPE | Controlled | 15s (h:m:s) |
UMT
Alternating Side Plank
reps
10 ps
intensity
7
Tempo
controlled
Rest
15s
reps
10 ps
intensity
7
Tempo
controlled
Rest
15s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 ps | 7 RPE | Controlled | 15s (h:m:s) |
| 2 | 10 ps | 7 RPE | Controlled | 15s (h:m:s) |
This exercise is to focus on improving glutes activation.
Make sure that the moment you reach to ground you continue straight back up pushing knees and shins forward to maintain proper technic.