Day Seven

Complete exercise A then exercise B with no rest in between. Then rest 60 seconds, and repeat that for a total of 3 times. 

Play Video

A: Front Plank x45s

Note the hip circle band around the forearm. 

Squeeze your glutes and brace your core. 

Don’t forget to breathe! In through your nose and out through pursed lips. 

If you can hold this plank for longer than 45s with perfect form, walk your feet back several inches and perform the next plank from that new start position. 

Pikes
Play Video

B: Pikes x15

Keep your back straight as you come up into the top position. 

Pause briefly in the top position, contracting your core and breathing out through pursed lips as you do so. 

Slowly lower to the start position. 

Questions?

If you have any questions about either of these exercises, send me a message below and I’ll get back to you asap.