2-8 September, 2024 – Invictus Gymnastics Core Training

Core Workout #10 –

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)
Single Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps

Rest 2 minutes max

Core Workout #11 –

3 sets of:

10, 15 or 20 reps for all movements:

Ab Wheel Rollouts or Slideouts
Single Leg hip Bridge on Chairs (each leg)
Doggie Lateral Leg Lifts (each leg)
Hand Plank In & Outs w/ sliders
Supine Hamstring Curl w/sliders
Adductor Leg Lift (each leg)

Do not rest between sets

Core Workout #12 –

3 sets of:

Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10/15/20 reps
Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps
Reverse Snow Angel x 20/30/40 reps

Rest 2 minutes