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Core

Hip-to-Hip Rotation

Hip-to-Hip Rotation

A.

Stand with feet slightly wider than hip-width apart, barbell pressed above head. Pivot feet toward left side, simultaneously lowering into a quarter lunge and bringing barbell toward front knee. Brace through core to return to starting position for 1 rep. Repeat on opposite side.

Transverse Goblet Squat

Transverse Goblet Squat

A.

Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.

Hip-to-Hip Rotation

Hip-to-Hip Rotation

A.

Stand with feet slightly wider than hip-width apart, barbell pressed above head. Pivot feet toward left side, simultaneously lowering into a quarter lunge and bringing barbell toward front knee. Brace through core to return to starting position for 1 rep. Repeat on opposite side.

Transverse Goblet Squat

Transverse Goblet Squat

A.

Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.

Plank Up/Down with Spider

Plank Up/Down with Spider

A.

Start in a low plank position. Drive right leg up to right elbow, then return to plank. Drive left leg up to left elbow, then return to plank. 

B.

One arm at a time, press up to high plank. Repeat the knee-to-elbow motion on each side in high plank. Continue alternating between low and high plank spiders. 

Push-Up Kick-Through

Push-Up Kick-Through

A.

Start in a high plank position. Lower chest until arms form 90-degree angles, then press away from the floor to return to high plank. 

B.

Kick straight right leg through to tap with left hand. Repeat, alternating sides.  

Walking Plank to Superman

Walking Plank to Superman

A.

Start in a high plank position with hands underneath shoulders and body forming a strong straight line. Walk hands and feet sideways the length of your mat.

B.

At the end of the mat, lower chest down to the floor, then raise arms, legs, and chest off floor in a Superman position and hold for 2 counts. Push back up to high plank, and walk sideways until you reach the other end of the mat.

Part B - V-Up

Part B - V-Up

A.

Lie face up on floor, holding ball with both hands overhead and resting on floor. Lift arms, head, shoulders and legs off floor to start. Rise up onto tailbone (so body forms a V) and pull ball into chest. Slowly lower to start. Repeat (without lowering to floor) for 30 seconds

Part B - Slider Push-Up

Part B - Slider Push-Up

A.

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Part A - V-Sit Twist

Part A - V-Sit Twist

A.

Sit on floor, holding ball at chest with arms bent out to sides. Shift weight onto tailbone and lift straight legs up 45 degrees to start. Rotate torso toward left, then back to center as you lift ball overhead. Lower ball to chest, then rotate torso toward right, sweeping ball diagonally overhead as you return to center. Continue alternating sides for 30 seconds.

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