Abs & Core for Everyday Life
Homegrown Fit
Mobility, Strength & Conditioning, Functional FitnessThis program will help you gain more movement freedom, control, and space to move (range of motion)! Also: a stronger/bumpier & better-connected middle body.
Don't waste your time & energy with another X-Minute, 300-rep core Workouts!
Specifically, THOSE mini-workouts that highlight high-volume, low resistance, and little-to-no rest.
These workouts ignore the fact that:
-- Spot reduction is a myth
-- A bajillion low-resistance reps won't build strength or tone us up
-- If you already work out, doing more of the same won't fix your low back pain
–- Lengthy Ab workouts are so popular simply because of these myths and hype that surround them
Those workouts are clickbait! And they are not necessary or effective to get the results you want: more mobility/less stiffness, more muscle, and less time spent getting there.
📣 My Abs & Core Program is different than that clickbait stuff! Join up to find out.
A
Breathing 101, Supine
1 x 2:00
Sit-up Benchmark
B
Benchmark: Overhead Sit-ups + Max Reps Choose whether you will anchor your feet or not, and plan to duplicate that method when you do this again in your final workout. 6-10 Overhead Sit-ups, weight of your choice Rest 20 Seconds 6-10 Overhead Sit-ups, holding the same weight again Rest 20 Seconds Maximum Rep Sit-ups (no weight) to failure -- Taking a sec. to rest = failure. In other words, don't stop moving until you absolutely cannot sit up again! Take good notes: - Record the amount of weight you used + number of reps you did for your overhead sit-up sets. - Note whether you anchored your feet or not. - Rate your overall rested and readiness, on a scale from 1-10 To get the most accurate assessment of your strength progress at the end of these 4 weeks, plan to duplicate your set-up and workload for your overhead sit-ups.
Thoracic Mobility Benchmark
C
FILM yourself (from the side) doing this drill. Play your video back and take Screen Shots of each end of the movement: 1. Maximum Flexion (crunching) 2. Maximum Extension (lifting sternum up & out) Note from the video play-back and your screen shots: - Presence/Absence of Compensation Strategies: does any other part of your spine - outside of your thoracic spine/upper back - try to help? - Actual Range of motion/Space Covered: DOES your thoracic spine extend? Is it able to leave flexion? - Can you segment, meaning can each vertebral joint move mostly independent of the joints above and below it, or does your entire thoracic spine move as a single chunk? Or something in-between? This is also a legit Mobility Drill that will help you get more from your strength work, and help you move better everywhere else in life! Plan to do this one again.
A
Rock Back Breathing
1 x 2:00
B
Half Kneeling Block Rotations
3 x 10
C
Russian Twist, Heavy
3 x 12
A
Rest
A
Bear Breathing: Intro
1 x 2:00
B
Cat-Camel
1 x 5
C
Spinal Segmentation
1 x 10
Tuck-up EMOM
D
Tuck-ups: Bench or Hanging (or some of each) -- Every Minute on the Minute for Six Minutes (EMOM6), complete 6-12 reps -- If it takes >30 seconds per minute to complete each set, pick one of the more challenging set-ups/methods or add Dumbbell Resistance to your existing set-up -- Select and adjust your set-up as you move through all 6 rounds -- Record your Total Reps
A
Half Kneeling Block Rotations
2 x 1:00
B
Thoracic CARs, How To
1 x 6:00
Rotational SuperSet
C
1 warm-up Sets 2 Working Sets 8-12/side Side Bends 12-20/side Half kneeling Rotational Throw/Slam
A
Spinal Segmentation
1 x 5
Lumbar Strength & Mobility
B
2 x 3-6 Lumbar Flexion Eccentric Neural Groove (ENG) Options, most-challenging last: 1. Seated Roll-Down 2. Supine Eccentric Tuck 3. Supine DECLINE Eccentric Tuck
C
Sit-up, weighted
4 x 10
Anne Koski
Anne has 25 years of experience working directly with people who want to stop feeling stuck, tight, and physically vulnerable, and start feeling, moving, and looking better.
Gain range of motion, connection, strength around the edges, and more muscle!
Get Abs & Core for Everyday Life