SiG
MT
100
Lay on your back with a weight (dumbbell, plate, or household object)
that's 5lbs for beginners and 25lbs for a more advanced core. Bring your
knees up to be over your hips and lower legs parallel with the floor. With
your back pressed against the floor, lower the weight overhead, tap the
floor, then rock up to a V-sit position and complete a Russian Twist by
rotating your shoulders to each side while holding the weight. Rock
back down to starting position. Complete 10-12 repetitions.
Standing next to a bench or chair that is sturdy and about knee height,
hold a weight (dumbbell, plate, or household object) that is about 5lbs
for a beginner and 10-15lbs for a more advanced option. Hold the
weight out in front of you with arms extended straight. Place your foot
on the bench and shi your weight into that leg, push your hips back
slightly to activate the glutes. Push straight up using your glutes to
extend your hips all the way. Keeping the weight braced in front of you,
lower to the starting position using control and seing your foot down
lightly. Repeat 8-12 times per leg.
3. • Russian Triangle
4. • Lateral Braced Step Up
