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  • Video Core Exercise List

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    The document lists 14 core exercises demonstrated in a video, including front and reverse planks in various positions held for durations ranging from 10 seconds to 1 minute per side or leg, as well as exercises like hip thrusts, donkey kicks, fire hydrants, and back extensions performed for set numbers of repetitions with each leg.

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    The document lists 14 core exercises demonstrated in a video, including front and reverse planks in various positions held for durations ranging from 10 seconds to 1 minute per side or leg, as well as exercises like hip thrusts, donkey kicks, fire hydrants, and back extensions performed for set numbers of repetitions with each leg.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    62 views1 page

    Video Core Exercise List

    Uploaded by

    api-224434902
    The document lists 14 core exercises demonstrated in a video, including front and reverse planks in various positions held for durations ranging from 10 seconds to 1 minute per side or leg, as well as exercises like hip thrusts, donkey kicks, fire hydrants, and back extensions performed for set numbers of repetitions with each leg.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    The following is a list of the exercises demonstrated in

    the video above.


    Exercise Duration/Rep
    1. Front Plank (Prone Position) 1 minute
    1 minute; each leg
    2. Front Plank w/leg lifts alternate with a 10 sec.
    hold.

    3. Reverse Plank (Supine Position) 3x; hold 30 seconds

    1 minute; each leg


    4. Reverse Planks w/leg lifts alternate with a 10 sec.
    hold.

    5. Side Planks 30 seconds each side.

    3x; hold for 10 seconds.


    6. Side Planks w/leg lifts Repeat other side

    7. Front Plank w/one leg bent 20x w/each leg

    8. Hip Thrusts 20x w/each leg

    9. Donkey Kicks 1 minute w/each leg

    10. Fire Hydrants 1 minute w/each leg

    11. Knee Circles 1 minute w/each leg

    12. Back Extensions 10x; hold for 5 seconds

    13. Opposite Arm Opposite 15X each side

    14. Double Eagles* 10X on each side

    *We do Knock Downs

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