4Q Stabilization strength endurance – Core bracing focus

Giant Set x 2

Improving stability, balance and core control
Enhancing stability and mobility around joints, ligaments and facia
Improving general endurance strength, supporting weight lose and metabolism

Focusing on how to brace the core:
Glute, abdominals and upper back engagement

ULT
Hip Bridge
reps 20
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 20 Controlled 15s (h:m:s)
2 20 Controlled 15s (h:m:s)

Activate glutes. Focus on driving shins forward and have a band around the knees. During the movement keep tension on the band by pushing knee outwards.

UMT
Side Plank Wall Ward
reps 10 per side
Tempo controlled
Rest 15s
Activation for the Core in a Lateral Position
Set Reps Tempo Rest
1 10 per side Controlled 15s (h:m:s)
2 10 per side Controlled 15s (h:m:s)

If needed, you can regress by having the bottom leg bent to back

LLT
SL Band Pull Apart
reps 10 per side
Tempo controlled
Activation and Stability for the Foot, Hips, and Core
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled

Try to focus on upper back activation

LMT
Staggered Rotational Shifts
reps 10 per side
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 per side Controlled 15s (h:m:s)
2 10 per side Controlled 15s (h:m:s)

Try to keep the arms as straight as possible and engaging the core. Make sure the movement is by turning the torso.