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Core Training Made Simple: Day 1

core training fitness Aug 16, 2021

This marks the first day of our core training series (part 1 of 3). Give this a go and let us know how it goes! 



Complete 4 rounds: 

Rest time - 1:00 min

  1. Dumbbell Wood Chop - 20 each side
  2. Bosu Ball Mountain Climbers - 15 each side
  3. Hollow Hold Knee Tucks - 15 
  4. Alternating Toe Touch - 15 each side

Move exercise to exercise as fast as possible. Only rest once you complete all 4 movements. 


Coaching Tips: 

Dumbbell Wood Chop - Pick a weight that isn't going to overload your shoulders.  Start the dumbbell on the side with your knee down. Brace your core by pulling your belly button to your spine and breathe out on the up motion. 

Bosu Ball Mountain Climbers - Note that you CAN do this exercise without a BOSU Ball. Start in Push up position with your core braced and your hands directly below your shoulders. The goal is to minimize your trunk movement so take this slow.

Hollow Hold Knee Tucks - Start with your lower back on ground, knees tucked to your chest and your hands just above your knees. Extend your legs out while opening your arms. Pause in the extended position and breathe out when you tuck your knees back in. 

Alternating Toe Touch - Start In a hollow hold position, with your legs extended out approximately 12 inches off of the ground and reach across your body, to the opposite toe. Breathe out on the way up. 


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