The goal of this workout is to improve strength, endurance, and stability while minimizing the negative stress on muscles and joints. Each exercise should be performed slowly and very controlled. When bouncing or other types of momentum or used, it puts unwanted stress on the body.
There are 9 exercises and each one can be performed once or twice. If you do 2 sets of some or all of the exercises, there are a couple approaches you can take. One option is to do 1 set of each exercise and then start over from the beginning of the list (basic circuit approach).
Another option is to perform the first 5 exercises in order and then repeat the first 5 again (as opposed to performing one exercise twice and then moving on the next one). Then move on to exercises 6 – 9 and do the same with those. Rest as little as you need to between sets. When you have rested just enough to perform the next set with good form, start the set.
A goal is to perform around 15 reps of each exercise. If you finish 15 reps and you don’t feel challenged or feel like you could do a lot more, the exercise is probably too easy. On the other hand, if you are not able to complete more than 10 reps with great form, the exercise is too difficult. Ideally, you should feel somewhat challenged around 15 reps, but you don’t want to feel like you are really struggling at the end of a set.
Exercises:
1. Squat (holding on)
2. Palms Up, Front Shoulder
3. Reverse Fly with Scapular
4. Split Squat (holding on)
5. Kneeling Push-ups
6. Floor Cobra
7. Low Abdominal Back Flattening
8. Kneeling Oblique Stabilization (hold or raises)
9. Floor Crunch With Back Flattening
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