2. Slam the ball onto the ground as hard as you can
3. Don’t get hit in the face
Deadbug
Begin with bands or dumbbell overhead with the slightest crunch in your midsection to begin with tension on your abs.
With your knees raised up over your stomach and legs bent, you will lunge one leg forward towards the floor so that your heel just about taps the floor before bringing it back to the starting position
Repeat with the other leg for the designated amount of reps.
Plank to Bridge
Beginning in the bridge position with your back flat and core tight, lift one arm up and place your forearm on the ground where you will then do the same with the other arm so that now, both of your forearms are on the ground and you’re now in the plank position.
From here, you will place one hand back on the ground and push off of it so that you can bring the other hand up and put it on the ground so that you are back in the bridge position.
Repeat for the designated amount of reps.
Side Plank
Beginning in the bridge position, move your hands slightly above your shoulders and away from the sides of your body.
Spread your feet out as well to create a nice, sturdy base.
From this position, pull your hands into the floor as if you are trying to bring the floor together.
This will create an amazing tension in your chest even though you are not moving.
Maintain this position for as long as you safely can.
Front Plank
Start face down on the ground. Lift yourself onto your elbows, at a 90 degree angle with your legs straight out and body completely off the floor.
Keep your back as flat as possible and hold the position
Repeat for the designated amount of reps
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