LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Perfect Stretch
Set time
1 1 minute
Workout Blocks
Core Circuit
Circuit x 2
Dead Bug – Legs only
Set reps Tempo Rest
1 12 controlled 15 seconds
2 12 controlled 15 seconds
Side Plank w/ Slider Rotation
Set reps Tempo Rest
1 10 each side controlled 15 seconds
2 10 each side controlled 15 seconds
Slider Eccentric Rollouts
Set reps Tempo Rest
1 6 controlled 15 seconds
2 6 controlled 15 seconds
Knees Up Crunch
Set reps Tempo Rest
1 10-15 controlled 15 seconds
2 10-15 controlled 15 seconds
Plank Up/Down
Set reps Tempo Rest
1 12 controlled 30-60 seconds
2 12 controlled 30-60 seconds
Cool Down Blocks
Finisher
Horizontal
Hollow Hold
Set time
1 As long as possible

10 Minute Core

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

10 Minute Core Workout

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
Perfect Stretch
Start in a tall standing position Reach hands to floor and walk out into a push up position Bring your right foot to the outside of your right hand Then open your right hand up and point it to the ceiling Switch sides and repeat Walk back in on hands Repeat
Set Time
1 1 minute h:m:s

Workout Blocks

Core Circuit
Circuit x 2

ULT
Dead Bug – Legs only
reps 12
Tempo controlled
Rest 15 seconds
Lying on your back bring your knees up to a 90 degree angle Reach your arms up towards the ceiling Slowly extend one leg out keeping control of the pelvis Cue: pull your belly button into the floor Brace your core and bring the leg back into the starting position Alternate legs for the desired time and reps
Set Reps Tempo Rest
1 12 Controlled 15 seconds (h:m:s)
2 12 Controlled 15 seconds (h:m:s)
UMT
Side Plank w/ Slider Rotation
reps 10 each side
Tempo controlled
Rest 15 seconds
Set Reps Tempo Rest
1 10 each side Controlled 15 seconds (h:m:s)
2 10 each side Controlled 15 seconds (h:m:s)
ULT
Slider Eccentric Rollouts
reps 6
Tempo controlled
Rest 15 seconds
Set Reps Tempo Rest
1 6 Controlled 15 seconds (h:m:s)
2 6 Controlled 15 seconds (h:m:s)
ULT
Knees Up Crunch
reps 10-15
Tempo controlled
Rest 15 seconds
Set Reps Tempo Rest
1 10-15 Controlled 15 seconds (h:m:s)
2 10-15 Controlled 15 seconds (h:m:s)
ULT
Plank Up/Down
reps 12
Tempo controlled
Rest 30-60 seconds
Set Reps Tempo Rest
1 12 Controlled 30-60 seconds (h:m:s)
2 12 Controlled 30-60 seconds (h:m:s)

Cool Down Blocks

Finisher
Horizontal Loading

ULT
Hollow Hold
Set up in the hollow hold position, pulling your belly button into the ground. Hold For the set duration.
Set Time
1 As long as possible h:m:s