Core Strength and Stability, FFXT at Home
April 27, 2020
Workout Focus: Today we’re focusing on both core strength and stability.
Est. Time: 30 minutes
Coach Greg's Notes: Find something heavy to hold if you don't have a dumbbell. Proper form, cueing, and tempo. Quality over quantity: fewer reps with proper form are preferable to more reps with bad form.
Let's go! Examples of how to perform exercises below.
Warm-Up
Dynamic Warm-Up (4:00 total)
2:00 Single-Leg Balance (1:00 each side)
0:30 Walking on Tip-Toes
0:30 Walking on Heels
0:30 Walking Lunges
0:30 Walking Knee-Grabs With Pause
Main Workout:
Circuit #1 (10:00 total)
30 goblet squats with press
0:30 knee-to-elbow plank
30 supermans with twist
0:30 knee-to-elbow plank
30 mountain climbers
0:30 knee-to-elbow plank
1:00 Rest
Circuit #2 (10:00 total)
30 flutter kicks
0:30 knee-to-elbow plank
30 dead bugs
0:30 knee-to-elbow plank
30 single leg glute bridges/side
0:30 knee-to-elbow plank
Cool-Down:
Static Stretching (5:00 total)
0:30 Butterfly Stretch
1:00 Hands Stretch (0:30 each side)
1:00 Pigeon Pose (0:30 each side)
0:30 Downward Facing Dog
1:00 Hamstring Stretch (0:30 each side)
1:00 Standing Hip Flexor Stretch (0:30 each side)
Exercise examples:
GOBLET SQUAT WITH PRESS
KNEE TO ELBOW PLANK
SUPERMAN WITH TWIST
MOUNTAIN CLIMBERS
FLUTTER KICKS
DEAD BUG
SINGLE LEG GLUTE BRIDGE
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