Core Advantage
Features
1 sessions per week
Must use App app to view and log training
Program Training
A1
Squat - Bodyweight
4 x 20
A2
Plank - Straight Arm
4 x 20
A3
Lateral Push Step (Mini-band)
4 x 10
B1
Hamstring Bridge - Straight Leg
4 x 45
B2
Plank - Shoulder Tap
4 x 45
B3
Push Up
4 x 10
C1
Lateral Lunge
@ 10
C2
Side Plank - Feet
4 x 30
D
Calf Raises - Standing
@ 15
Conditioning
A
Running Prep (15 mins)
Foam Roll (4 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Back Plank x 30s - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps Dynamic (15 min) - Pogo Hops 2x10s - Stride Outs 3x20m - High hip skip 2x15m - Piston run 2x15m - S run 2x15m - Arabesque 2x6 each leg - Accelerations 4x15m @ 60%, 70%, 80%, 90% - Double Leg Landings (2x6) - Double Leg Jump with Single leg landing (2x6)
A1
Squat - Bodyweight
4 x 20
A2
Plank - Straight Arm
4 x 20
A3
Lateral Push Step (Mini-band)
4 x 10
B1
Hamstring Bridge - Straight Leg
4 x 45
B2
Plank - Shoulder Tap
4 x 45
B3
Push Up
4 x 10
C1
Lateral Lunge
@ 10
C2
Side Plank - Feet
4 x 30
D
Calf Raises - Standing
@ 15
Conditioning
A
Running Prep (15 mins)
Foam Roll (4 min) - Glutes - Quads - Adductors - Calves - Thoracic Stretch (3 min) - Crouching Adductor - Hip Flexor - Lying Glute - Cat Camel Activate (2 min) - TVA/Multifidus x 3 - Glute Bridge x 5 - Back Plank x 30s - Ankle Up and Outs x 30s hold - Reverse Skaters x 10 steps Dynamic (15 min) - Pogo Hops 2x10s - Stride Outs 3x20m - High hip skip 2x15m - Piston run 2x15m - S run 2x15m - Arabesque 2x6 each leg - Accelerations 4x15m @ 60%, 70%, 80%, 90% - Double Leg Landings (2x6) - Double Leg Jump with Single leg landing (2x6)
