CORE

Core A

  1. Plank – Knee Across Body – 30 sec.
  2. Opposite Arm-Leg V-Sit – 20 total
  3. Push-Ups – 15-20x
  4. Number Writing with Legs – 2x (1-9)
  5. Plank – Knee to Same side arm – 30 sec.
  6. Bicycles (slow) – 30 total
  7. Plank to Push Up – 5x then reverse 5x
  8. Opposite Arm Leg Raises while lying on stomach – Hold 3 sec. 5x each side
  9. Straight Leg Bridge on Chair/bench/stair – 10x each leg
  10. Alternating Lunges – 10x each leg

 

 

CORE B

 

Shoes off:

  1. Stand on right leg and move left leg out and in 10 times
  2. Still standing on right leg, move left leg forward and back 10 times (keep hips steady)
  3. Still standing on right leg, squat down (knee doesn’t go past your toe) and touch an invisible cone on the ground in front of you with your opposite hand
  4. Repeat with other leg.

 

  1. Lie on back with legs at 90degrees.
  2. Move legs right/left 5-10 times
  3. Circle legs left/right 5-10 times
  4. Move legs in/out 5-10 times

 

  1. Bear Crawl forward and backwards for 10m (can skip if too easy)
  2. Bear Crawl push-up forward and backwards for 10m
  3. Crab Walk with fingers towards butt forward and backward for 10m (can skip if too easy)
  4. Crab Walk with toe touch forward and backward for 10m

 

 

Core C

  1. Side Plank – 30sec. each side
  2. Toe Touches – 20x
  3. Under the wire Pushups – 7x
  4. Tuck-Kick-Look-Reach – 20x
  5. Hip Circles on hands and Knees -10x each direction on each leg
  6. T-Push-Ups -14x
  7. Russian Twists – 40x total
  8. Straight Leg Raises – 20x
  9. Heel Raises (preferably on step) 10-20x (do not go fast)
  10. Heel Walks – with parallel feet, feet turned in, and feet turned out – 10 meters for each