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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