Fundamentals – Building Core strength and stability

Tri-Set x 3

ULT
Dead Bug/Hollow Body

reps 15

Tempo controlled

Set	Reps	Tempo
1	15	Controlled
2	15	Controlled
3	15	Controlled

Start with 3-4 reps of forced exhalation on the eccentric movement

ULT
Quadruple Bird Dog

reps 10 per side

Rest 30s

Set	Reps	Rest
1	10 per side	30s (h:m:s)
2	10 per side	30s (h:m:s)
3	10 per side	30s (h:m:s)

ULT
Banded Prone Cobra

reps 10 per side

Tempo controlled

Rest 30s

Set	Reps	Tempo	Rest
1	10 per side	Controlled	30s (h:m:s)
2	10 per side	Controlled	30s (h:m:s)
3	10 per side	Controlled	30s (h:m:s)