Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 8 repetitions

Coaching Tips For Sliding Reverse Lunge

Follow these cues to perform Sliding Reverse Lunge correctly:

• Slowly slide one leg back bringing the back knee to the floor
• Keep the front knee fixed over the ankle
• Keep torso angle slightly forward but in a fixed position throughout.

Mountain Climbers with Sliders

Complete 15 repetitions

Mountain climbers with sliders are an excellent anterior core exercise that should be performed by both athletes and general population clients.

Benefits of Mountain Climbers with Sliders

The main benefits of mountain climbers with sliders is gaining both strength and endurance in the anterior core muscles. It may also give some secondary benefits for beginners who are not adapted to taking their own body weight in the top of press up position.

How To Do Mountain Climbers with Sliders

1. Start in the top of press up position with the feet on sliders.
2. Keep one leg straight while you bring the other knee towards the chest.
3. Once the knee is as close to the elbow as able, alternate the legs and bring the other knee to the chest while you straighten the other leg.
4. Ensure a tight core position is held throughout the movement.

Coaching Tips For Mountain Climbers with Sliders

Follow these cues to perform Mountain Climbers with Sliders correctly:

• Maintain a slightly rounded back throughout in order to keep tension in the abdominals
• Move slowly with control.

Superman Hold

Complete 30 seconds

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

1. Lye with the chest on the floor.
2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

• Keep feet and hands close together
• Squeeze the glutes and keep tension throughout the hold.

Circuit 2

Complete this round 3 times.

Deadbugs with Pause

Complete 8 repetitions

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

• Do not lower the leg so far that your lower back comes of the floor
• Only go as far as able while holding a good position.

Forward Hold

Complete 25 seconds

Coaching Tips For Forward Hold

Follow these cues to perform Forward Hold correctly:

• Start in a top of press up hold and move shoulder forward
• Point the toes to the floor.

Side Plank

Complete 20 seconds

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

• Keep the hips in line with the shoulders
• Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Circuit 3

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

• Keep the foot furthest away from the wall on the floor
• Keep shoulders and hips square, feel the tension in the hamstring
• Maintain an arch in the lower back.

Deadbugs

Complete 10 repetitions

Coaching Tips For Deadbugs

Follow these cues to perform Deadbugs correctly:

• Ensure lower back is pressed into the floor
• Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.