Core block – Emma

Giant Set x 2

This fundamental block is built to teach how to prepare the body towards a workout. The goal here is to activate the core and to connect the mind to core use.

This block is focused on activation the following main areas of the body:
1. Glutes
2. Abdominals
3. Back muscles

ULT
Warding Supine Same-side Dead-bug (#1)
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
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)
ULT
SL Hip Hinge
reps 10 ps
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 ps Light Controlled 15s (h:m:s)
2 10 ps Light Controlled 15s (h:m:s)

Make sure to focus on keeping the hip aligned with the ground. Imagine there is a string pulling the lifting arm away and the opposite lifted leg to the other direction

ULT
Prone Cobra W to Y
reps 15
load light
Tempo controlled
Rest 30-60s
Set Reps Load Tempo Rest
1 15 Light Controlled 30-60s (h:m:s)
2 15 Light Controlled 30-60s (h:m:s)