ADVENT CALENDAR OF CORE: DAY 7
Day 7 – Sunday: traditionally a day of rest… not for our core it isn’t! Dream on core, dream on.
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If your body is starting to feel tired again, don’t despair. Today is our last build day before taking another recovery day so let’s put a big effort in to executing quality core exercises before we give it a rest tomorrow. Today, for the Level 3 players, we are levelling up in our side plank exercise. For Levels 1 and 2, a slight increase in time is all that is necessary to feel the burn and see some gain.
Side Plank with Leg Lift
For Level 3, we are going to integrate a leg lift into our side plank. It’s more important we stick with quality than sticking our leg into the air and losing good form so drop it back down if you need to. Level threes side plank times have been reduced so we can focus on quality whilst sticking that leg in the air. The Side Plank Leg Lift is a pretty simple addition to the side plank. See the picture for all you need to know! Smile 🙂
The Exercise Set:
We are going around the world again and you may notice a slight increase in exercise times. Remember, improvement comes with pushing yourself so let’s get into it. You have the base conditioning. You can do this.
| Step | Instruction | Level 1 | Level 2 | Level 3 |
|---|---|---|---|---|
| 1 | Hold a Front Plank | 25 seconds | 35 seconds | 55 seconds |
| 2 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 3 | Hold a Side Plank on your left arm | 25 seconds | 35 seconds | Raise Leg. 30 seconds |
| 4 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 5 | Hold a Glute Bridge | 25 seconds | 35 seconds | 55 seconds |
| 6 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 7 | Hold a Side Plank on your right arm | 25 seconds | 35 seconds | Raise Leg. 30 seconds |
| 8 | Rest | 2 mins | 1:30 mins | 1:30 mins |
| 9 | Repeat Circuit | 1 more time (2 sets total) | 1 more time (2 sets total) | 1 more time (2 sets total) |
And we are done! Great job. Go and enjoy the rest of your Sunday!
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See you tomorrow, Wild Runners.
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