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mardi 10 novembre 2020

The Core Challenge Continues

Here's the info for the next few days of the challenge. Good luck!
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Can you handle the next few days of the Strong Core Challenge?

Of course you can! Today, you've got 7 reps of each exercise to complete. Tomorrow, it's 9 reps! And then, finally, another rest day.

 

Here are some extra tips from Albert Matheny about each of the exercises, to help make sure you've got the best form possible:

 

Candlesticks: When doing candlesticks, think about squeezing your lower body tight and making your body long. Point your toes and reach with them.

 

Side Plank: When doing a side plank with your knee to your elbow, make sure your elbow is stacked directly under your shoulder, and turn your hand out to help maintain balance.

 

Spiderman Plank Crunch: When doing a spiderman plank crunch, focus on the maintaining tension (squeeze your glute, quad, and calf) in the support leg as you bend the opposite knee.

 

Good luck! We can't wait to see the progress you'll have made when we check in again in a few days.

Need a reminder of what the exercises look like?

Candlesticks

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  • Start with your back and arms flat on the floor, your legs at a 90º angle with your torso.
  • With your core engaged, your toes pointed, and your legs vertical, lift your hips off the floor as you roll on your shoulders. It's OK if your head comes off the mat a little, but don't let your lower back arch.
  • Use your arms for support by pressing them into the floor.
  • Maintain tension throughout your body as you return to the start position with control.
  • Repeat.

Side Plank (with knee to elbow)

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  • Start in a side plank, keeping your body in a straight line from the top of your head to your heels.
  • Your bottom elbow should be stacked under your shoulder, but you can move your forearm in or out for comfort.
  • Holding your torso still, bring your top arm and top leg toward each other so that elbow and knee touch.
  • Complete prescribed number of reps before repeating that number on the other side.

Spiderman Plank Crunch

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  • Start in a plank, with your hands under your shoulders, or slightly wider apart. Squeeze your glutes and tighten your core.
  • Keep your body in a straight line from the top of your head to your heels. Tuck your chin.
  • Without rotating through your hips, bring your left knee to your left elbow.
  • Complete prescribed number of reps before repeating that number on the other side.

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