Continuing your workout already in progress. But you can restart if you want.
Core Routine
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Work through each stage in order. Some have multiple exercises others have only one. The structure of these stages is intentional, it lets groups of muscles rest while you keep working.
No rest period is required between exercises or stages - but if you need to rest, do so.
Each exercise has a video and instructions, click the thumbnail to see them.
You do each exercise for a number of seconds (like "30s") or a number of repetitions (like "x10") - recommendation is shown to the right of the exercise name.
Some exercises have alternatives that can be easier or harder - buttons will be shown when they are available, feel free to use these whenever you want.
When you have done each exercise in a Stage you should record it by clicking one of the "set" checkboxes at the bottom of the stage. This is just to help you keep track.
Terms:
a repetition is sometimes called a "rep"
one sequence of the exercises in a stage is called a "set"
so you might say something like : Stage X consists of 3 sets of 10 reps of an exercise.
Effort is up to you! Do not over-stress yourself, it is never supposed to hurt. You can always do the lower-end of a range of reps or sets.
Stay hydrated
Stage 1
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Side Bridge
30-60s
Setup:
- Lay on your side with your legs stacked and knees bent to 90 degrees - Your elbow should be directly underneath your shoulder
Instructions:
- Keeping your midsection tight lift your hips off the ground - Your body should be in a straight line
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Side Plank
30-60s
Setup:
- Prop yourself up on your forearm and feet - Top leg in front of bottom leg - Keep legs straight and in-line with upper body
Instructions:
- Hold position with hips off floor and body straight - Stop exercise once you cant hold form - Keep eyes looking forward and neck neutral
Tips:
- If this is too challenging try to do the exercise off a bench, chair or other elevated surface
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Rainbow Side Plank
x10-15
Setup:
- Prop yourself up on your forearm and feet - Top leg in front of bottom leg - Keep legs straight and in-line with upper body
Instructions:
- Hold position with hips off floor and body straight - Tap foot in front of body, then behind. - Keep eyes looking forward and neck neutral
Tips:
- If this is too challenging try to do the exercise off a bench, chair or other elevated surface
↻ 2-3 Sets
Stage 2
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chair plank
30-60s
Setup:
- Begin lying on your front, propped up on your elbows.Your elbows can be on a bench, chair, counter top or floor. - The lower you are to the floor the harder the plank
Instructions:
- Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your elbows directly under your shoulders. Hold this position. - Do not let your hips drop or bend to high - Make sure to breath in this position and stop if you lose form or feel discomfort
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Plank
30-60s
Setup:
- Get into a plank position with forearms placed on floor shoulder width apart, feet placed on the floor hip width apart. - Back should remain flat and hips level
Instructions:
- Hold this position
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Plank Forward to Side Reach
x10-15
Setup:
- Plank position on forearms and toes - Keep body straight
Instructions:
- Reach forward with one hand at a time then out to the side one arm at a time - Keep body stable
↻ 2-3 Sets
Stage 3
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Glute bridge
x10-15
Setup:
- Lay flat on your back with your knees and hips bent and feet flat on the floor
Instructions:
- Keep your midsection tight and lift your hips into the air using your glutes. - Hinging at the hips is very important while keeping the spine straight
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Bridge march
x10-15
Setup:
- On your back on the ground with knees bent and feet flat down on the ground
Instructions:
- Lift your hips up into a bridge position - Lift one foot off the ground and pull up to 90 degrees at the hip while maintaining hips up position. - Alternating which leg is lifting as you go. - Hold for prescribed amount (if any)
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Single Leg Bridge Knee Drive
x10-15
Setup:
- Lay on your back - Keep one knee bent so foot is flat on the ground - Other leg is out straight
Instructions:
- With bent leg push into ground and lift hips into air - Keep hips level and pull straight leg up towards your waist so hip and knee are close to 90 degrees flexed - Pause then return hips to floor and back to starting position
↻ 2-3 Sets
Stage 4
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Straight Leg Raise - Uni 90/90 (ASST.)
x10-15
Setup:
- Lay on your back - Hold one leg up using same side arm. Hold behind the knee - Keep midsection braced - Keep other leg out straight
Instructions:
- Lift out stretched leg up off ground to a comfortable height - Lower it slowly and lift again without it hitting the floor - Keep midsection tight without letting back have an increase in arch - Switch legs and repeat
Tips:
- Stop if back pain
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Supine Leg Drop Knees Bent
x10-15
Setup:
- Lay flat on your back with your knees and hips bent to 90 degrees
Instructions:
- Keep your back flat on the ground as you reach one leg out toward the floor and then back. - Alternate legs and keep midsection tight.
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Pull Over Leg Drop
x10-15
Setup:
- Lay on your back - Hold weight with two hands above head - Have hips and knees bent to 90 degrees
Instructions:
- Slowly reach over your head with out stretched arms while you lower your legs toward the floor - Keep midsection tight so as not to increase the arch in back, maintain a small neutral curve
Tips:
- Weights optional
↻ 2-3 Sets
Stage 5
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Arm Plank March
x10-15
Setup:
- Begin in an arm plank on the floor or off a bench if the floor is too difficult - Feet together
Instructions:
- Lift one foot at a time off the floor in a marching pattern - Keep midsection tight and prevent twisting
Tips:
- If marching is too difficult just hold the plank for 20s-60s
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Arm Plank Shoulder Touch
x10-15
Setup:
- Start in Push up position - Have a wide stance in the feet
Instructions:
- Tap each shoulder with opposite hand - Don't allow hips to rotate - Keep midsection tight
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Arm Plank Bird-dog Shoulder Touch
x10-15
Setup:
- Begin in an arm plank on the floor
Instructions:
- Lift one leg and opposite arm - Touch your opposite shoulder with the lifted hand - Keep body straight and stable
Tips:
- If too hard try it off a step or bench
↻ 2-3 Sets
Stage 6
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Balance - Single Leg w/ Lateral Reach
x10-15
Setup:
- Place a marker to the side of you and stand on 1 leg
Instructions:
- While maintaining your balance reach 1 leg out laterally to the marker. - Return your leg to the starting position and repeat
Tips:
- Keep heel, big toe, and pinky toe flat to the ground as you balance - Keep your knee directly over your toes try to not let it go inward.
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Balance 3 way reach
x10-15
Setup:
- Balance on one leg
Instructions:
- Reach forward with free leg - Reach to the side with free leg - Then reach behind you with free leg - Then begin back at front of body
Tips:
- Allowing the standing leg to bend in the knee will help balance, but don't let knee extend beyond foot.
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Balance forward and side reach with hinge
x10-15
Setup:
- Stand on a single leg
Instructions:
- Hinge at your waist and lean forward and reach with the arm opposite of your balance leg - Stand back up tall and with your opposite arm lean to your side and reach - Return to balance upright and repeat
↻ 2-3 Sets
Stage 7
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Bear Crawl Isometric Hold
x1
Setup:
- Set up on hands and toes - Hips and knees at 90 degrees - Hands under shoulders
Instructions:
- Pull hands toward knees to build abdominal tension. - Hold tension for assigned time than relax
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Bear Crawl - Forward/Back
30s
Setup:
- Feet and hands on floor, and back parallel with floor.
Instructions:
- Move opposite arm/leg (ie. R arm/L Leg) forward in an alternating pattern without losing neutral spine position. - Go a total of about 10 meters
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Bear Crawl Walkout Push Ups
x8-12
Setup:
- Start on the floor - Set up on your hands and feet - Hands under shoulders, knees under hips
Instructions:
- With knees off the floor crawl forward with arms till your body is straight - Perform a push up and walk your hands back to the start position - Repeat