MONDAY'S WITH MARCO
In this weeks edition of Monday's with Marco the focus is on coming in 5 to 10 minutes earlier than usual and completing 2-3 of the core movements below before your training sessions.
As the accumulation phase of the programs ramps up and continues to intensify so will the weights.
This is a perfect week to implement these core warm ups which will help you feel stronger in your positions and prevent injury!
Making sure your core is strong so that you can continue to do all the sexy sh*t for a very long time, such as:
Toes to Bar
Now with that being said, here are my top 5 favorite core movements to keep it strong!
Bird Dog 3 x 8 reps each side
Starting on your hands and knees, tighten your abdominal muscles by pulling your belly button into your rib cage (hollow), keeping that position and your neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you while reaching your right arm forward, maintain hollow bring them back in and swap to the other side.
Side Plank 3 x 30 seconds
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet
Hollow Hold 3 x 30 seconds
Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders.
Dead Bug 3 x 8 each side
- Lie on your back with your arms extended in front of your shoulders.
- Bend your hips and knees to a 90-degree angle.
- Tighten your abs and press your lower back into the floor.
- Take a deep breath in.
- As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don't let your lower back arch.
- Slowly return your arm and leg to the starting position.
- Repeat with your opposite arm and leg. Continue alternating.
Oblique Opener 3 x 30 seconds
Watch the video for instructions - if you need more help ask the coach or myself!
Happy to help.
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