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