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8 Week Core Activation and Flexibility Program
8 Week Core Activation and Flexibility Program Weeks 1-2
Intro Video and Important Program Notes (1:17)
Workout Summary
Ankle Dorsiflexion and Plantarflexion. 1 Set of 20 Reps (0:36)
Child's Pose into Thoracic Extension. 1 Set of 10 Reps (1:12)
Supine Knee to Chest. 1 Set of 10 Reps (0:35)
Pelvic Tilts with Glute Engagement. 1 Set of 10 Reps (2-4 Sec Hold) (1:05)
Cats and Dogs. 1 Set of 20 Reps (0:52)
Dead Bug Leg Extended. 2 Sets of 10 Reps (1:14)
Open Books. 2 Sets of 10 Reps (0:43)
Clam Shells. 2 Sets of 10 Reps (1:11)
Foam Roller Shoulder Stretch. 1 Set of 20 Reps (0:39)
Half Kneeling Hip Flexor Stretch. 1 Set of 10 Reps (1:02)
Toe Touch Modification. 1 Set of 20 Reps (0:50)
Standing Dynamic Neck Stretch. 1 Set of 10 Reps (0:46)
8 Week Core Activation and Flexibility Program Weeks 3-5
Workout Summary
Standing Upper Body Stretch with a Pole. 1 Set of 10 Reps (0:53)
Child's Pose into Thoracic Extension. 1 Set of 10 Reps (1:12)
Double Leg Bridges. 2 Sets of 10 Reps (4-10 Second Holds) (1:04)
Cats and Dogs. 1 Set of 10 Reps (0:52)
Cats and Dogs Find Neutral. 1 Set of 10 Reps (Hold 1-2 Secs) (0:34)
Dead Bug Leg Extended. 2 Sets of 10 Reps (1:14)
Reachbacks Wide Base. 2 Set of 10 Reps (0:38)
Bird Dog with Shoulder Flexion. 2 Sets of 10 Reps (1:04)
Clam Shells. 2 Sets of 10 Reps (1:11)
Hip Circles. 2 Sets of 10 Reps (1:06)
Half Kneeling Hip Flexor Stretch. 1 Set of 10 Reps (1:02)
Toe Touches. 1 Set of 20 Reps (0:20)
Standing Dynamic Neck Stretch. 1 Set of 10 Reps (0:46)
Single Leg Shoulder Rotations with Toe Support. 2 Sets of 10 Reps (0:39)
Posture Check. 1 Set of 10 Reps (0:55)
8 Week Core Activation and Flexibility Program Weeks 6-8
Workout Summary
Standing Upper Body Stretch with a Pole. 1 Set of 10 Reps (0:53)
Pelvic Tilts Supported. 2 Sets of 10 Reps (0:35)
Dead Bug Opposite Arm Opposite Leg. 2 Sets of 10 Reps (1:06)
Double Leg Bridges with Mini Band. 2 Sets of 10 Reps (4-10 Sec Hold) (1:04)
Push Up Position with Shoulder Taps. 2 Sets of 10 Reps (1:18)
Quadruped Reachbacks. 1 Set of 10 Reps (0:51)
Hip Circles. 1 Set of 10 Reps (1:06)
Sitting Torso Turns Two Ways. 1 Set of 10 Reps (1:43)
Single Leg with Shoulder Rotations. 2 Sets of 10 Reps (0:54)
Standing Supported Hip Turns. 2 Sets of 10 Reps (0:53)
Deep Squats Supported. 2 Sets of 10 Reps (0:51)
Band Resisted Deadlift. 2 Sets of 10 Reps (1:03)
Side Bend with a Golf Club. 1 Set of 10 Reps (2:16)
Hips First. 1 Set of 10 Reps (0:52)
Half Kneeling Hip Flexor Stretch. 1 Set of 10 Reps
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