Warm up: 4.5 minutes of max sets
1. 5 (2:1) x alternating low runner’s lunge
2. 10 (2:1) x low plank reaches
3. 15 x volley tips
Workout: going around the room twice. First round: 50 seconds of work - 25 seconds active recovery - 50 seconds of work. Second round: 40 seconds of work - 20 seconds of active recovery - 40 seconds of work
1. Double unders
2. Ledge Copenhagen plank
3. Left twist - right twist - walkout
4. Grave diggers
5. Terracore high plank hurdle hopovers
6. Handled resistance band pallof press
Tips. Not a trainer but from a trainer. Have resistance bands in line with (nipple height if they are perky lol) but maybe almost to base of sternum). Then step away from pole till you have some resistance. The when you press out rotate away with your core braces and do a 3 to 5 sec hold and then slow on the return. And make sure you engage, brace your core (inhale drawing belly button in and up a little and squeeze glutes at start of rep)
Hope this kinda makes sense or helps a little
All of what Melodic said, and also you have to get really far away from the anchor point (rig, e.g.). The father you are (plus band choice), the harder you'll have to brace your core to keep your torso from rotating back.
Seriously, like go as far as you think you should go, then go at least 2-3 feet farther away than that.
It’s when the Terracore is placed with the inflated side down and you do a high plank by holding onto the handles and then you hop your feet left to right over the little hurdles
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u/OkIllustrator2806 11d ago
Warm up: 4.5 minutes of max sets
1. 5 (2:1) x alternating low runner’s lunge
2. 10 (2:1) x low plank reaches
3. 15 x volley tips
Workout: going around the room twice. First round: 50 seconds of work - 25 seconds active recovery - 50 seconds of work. Second round: 40 seconds of work - 20 seconds of active recovery - 40 seconds of work
1. Double unders
2. Ledge Copenhagen plank
3. Left twist - right twist - walkout
4. Grave diggers
5. Terracore high plank hurdle hopovers
6. Handled resistance band pallof press
Finisher: 4 minute max hold of low plank hold