COACH CODY’S 5 EXERCISE WORKOUT: Week 2

by May 19, 2020Coach Cody's Fitness Series, Health, Resources, The Journey, Uncategorized0 comments

5 Movements to Better Your Core and Back

Before you begin the workout, set your time goal of performing each exercise: Attempt each movement for 45-60 seconds at least two times.

 

1/ Cat Stretch

Come down on your knees and hands facing the floor. Gently arch your back to the sky like an angry cat while inhaling. Exhale on the way down. Only arch as high as your body allows naturally. Repeat.

 

2/ Superman Knee Planks

Remain on the floor on knees and hands. While stabilizing the core, reach your right hand straight out, while lifting your left leg straight back. Hold at the top for 3-5 seconds and then alternate. Repeat.

 

3/ Knee Wipers

While laying flat on your back, with knees bent, feet on the ground, gently allow your knees to rotate a full 90 degrees to the left side. Then repeat in the opposite direction. For added resistance, bring your feet off the floor and knees to a bent 90 degree angle while you alternate in a “windshield wiper” motion. Take about 3-5 seconds to complete a full rotation left to right.

 

4/ Glute Bridges

While laying flat on your back, with knees bent, feet on the ground, gently allow your knees to rotate a full 90 degrees to the left side. Then repeat in the opposite direction. For added resistance, bring your feet off the floor and knees to a bent 90 degree angle while you alternate in a “windshield wiper” motion. Take about 3-5 seconds to complete a full rotation left to right.

 

5/ Inner Thigh Squeeze

While laying flat on your back, with knees bent, feet on the ground, gently allow your knees to rotate a full 90 degrees to the left side. Then repeat in the opposite direction. For added resistance, bring your feet off the floor and knees to a bent 90 degree angle while you alternate in a “windshield wiper” motion. Take about 3-5 seconds to complete a full rotation left to right.

 

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