Core

Core – 07.02.21

Core Class at RCSI Bahrain by Coach K

Abs and Core Routine

Warm up – 3 Rounds

10 Sit ups
10 High Knees

Workout –

Hollow Rock 4 x 20
Bird Dog 3 x 10
Alternate Leg Raises 3 x 20

Tabata –

Mountain Climbers
Weighted Russian Twist

How to Tabata –
Tabata is a training protocol where you exercise for :20 sec and rest :10 sec for a total of 8 intervals. If there are 2 movements, alternate between them for 4 rounds.


Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Hollow Rock > Hollow Hold > Modified Hollow Hold
Alternate Leg Raises > Leg Raises > Leg Raise Hold
Weighted Russian Twist > Russian twist

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