This is an optional supplemental lift! Do this one on an off day or you can replace another lift with it. Great for additional core & mobility work, or for a lighter strength day if you need more rest from the heavier lifts. This is also a great lift to do when away or without gym access.
Instructions:
- Warm-Up: Start with some kind of 3-5 minute warm-up, whether it be performing the exercise with just bodyweight or very light weights to start, bodyweight mobility movements, walking, cycling, elliptical, etc.! See Warm-ups library HERE.
- Order: These movements are placed in a recommended order, but you can modify as needed. You can opt to do them individually (in a row) or circuits movements as desired. If you want to target a specific muscle group over others, start with that movement first.
- 30 minute version: This lift is meant to be a little shorter than the total body lifts as is - between 30-40 minutes.
1. In-Step Lunge with Shoulder Rotation
2 sets x 6-8 L/R
Form Tips: Take one foot forward into a stretched lunge position, and on the same side as the leg that is forward, raise your arm upwards and rotate your torso, Lower and switch side (opposite side leg & arm with rotation).
2. Plank Up-Downs
2 sets x 45 seconds
Alternate sides you push up with!
Form Tips: To work on your plank form, check out this technique video HERE. Alternate pressing yourself up onto your hands from your forearms, and slowly lower back down. Push up with the right hand leading for your first rep, and lower on the right. Then repeat with the left side leading. To modify, drop to your knees.
3. Cat Camels
2-3 sets x 10 reps
Form Tips: While kneeling, push your back upwards & round your back as much as you can. Then lower back down and arch as much as you can, while lifting your gaze. Exhale as you arch/ come down.
4. Decline Twists
OR Seated DB Twists
3 sets x 10 reps L/R
Form Tips: Using a decline bench, roll up for a sit-up and then turn to one side. Turn back & slowly control the lowering, trying to roll down one vertebrae at a time.
Alternatively, you can sit on the floor and perform seated twists.
5. Side Plank Arm Tucks
2 sets x 30 seconds L/R
Form Tips: In a side plank position - feet stacked, and supporting elbow directly under shoulder - lift hips up off the floor and reach & tuck your arm. To modify, drop your bottom knee to the floor for support. Try to prevent your hips from swaying!
6. Ball Squeeze & Pass
3 sets x 12-15 reps
Form Tips: Squeeze a physio ball between legs and lift it up over your hips, passing to your hands. Drop the ball overhead and then pass it back to the legs.
Alternatively, you can opt to perform v-ups if you don't have a ball.
7. Toe Reach Crunches
2 sets x 15-20 reps
Form Tips: Reach up for your toes by just rolling your shoulder blades off the floor, and then slowly roll back down. Focus on crunching upward (don't bend your neck forward). To modify, add a bend in the knees or keep feet on the floor.