Triset – ULT/ULT/LMT – Core strength

Tri-Set x 1

Supine core strength
Prone core strength
Standing Core strength

ULT
Supine core stability leg raises Lvl 1-5
reps 10
intensity 8
Tempo controlled
Rest 10s
This exercise is to teach how to maintain a hollow body position and improving core stability. for the first 4-6 reps (when lowering legs down), exhale completely to improve abdominal activation and to connect mind-muscle. It should feel as you are tilting the pelvic forward and flatting the back against the ground. Make sure to maintain this completely at all time and all through the movement. The movement itself is by moving the legs through the hips and keeping the knees in the wanted angle. In order to make this exercise more challenging, straighten the knees until reaching the maximum load for abilities.
Set Reps Intensity Tempo Rest
1 10 8 RPE Controlled 10s (h:m:s)

Choose the right level for you. Make sure you keep the back flat on the ground by engaging the pelvis and by finding the centere of the body.

ULT
SB plank knee tucks
reps 10
intensity 8
Tempo controlled
Rest 10s
Set Reps Intensity Tempo Rest
1 10 8 RPE Controlled 10s (h:m:s)

Using sliders to regress

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 10 per side
load moderate
Tempo controlled
Rest 10s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo Rest
1 10 per side Moderate Controlled 10s (h:m:s)