Repeat the following exercises one after another, following the specified repetitions and intensity. Complete two rounds with a 30-second break in between.
Core and Stability – Level 1
Giant Set
x 2
ULT
Supine core stability leg raises Lvl 1-5
reps
15-20
intensity
7
Tempo
controlled
Rest
30s
reps
15-20
intensity
7
Tempo
controlled
Rest
30s
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 | 15-20 | 7 RPE | Controlled | 30s (h:m:s) |
| 2 | 15-20 | 7 RPE | Controlled | 30s (h:m:s) |
Maintain a strong core, keeping your back flat on the ground.
Progress slowly until you reach level 5
ULT
Stability Prone T
reps
15-20
0
7
Tempo
controlled
Rest
30s
reps
15-20
0
7
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 15-20 | Controlled | 30s (h:m:s) |
| 2 | 15-20 | Controlled | 30s (h:m:s) |
You have different progressions to decrease the challenge:
If you’re unable to stabilise or find yourself sliding, lean your feet against a wall.
If that’s still too challenging, try the movement on the ground without the stability ball (as we did together).