Designed to recruit and activate the muscles of the trunk and support the stability of the hips, shoulder, and spine. Breathe slow and steadily through each exercise.
5 movements
5 min target
Bodyweight only
WORKOUT PROGRESS
0 / 5 complete
01
BW Dead Bug
BW × 30 s
ACTUAL SOURCE DEMO
KEY COACHING CUES
Back flat on floor, limbs reach toward the ceiling to start
Keep core locked, neck relaxed
Reach opposite arm and leg toward the ground
Isolate movement at the core
Do not rock or sway during movement
FULL DIRECTIONS +
Lie face-up on the floor. Raise your arms directly above the shoulders with the elbows straight, and raise your legs directly above the hips with the knees straight. Lock the core and press the low back flat into the floor.
Without rocking the hips or allowing the low back to rise, slowly lower one arm and the opposite leg toward the floor, reaching them as far away from each other as you can control.
Use the abdominals to return that arm and leg to the start, then repeat with the opposite limbs. Continue alternating while keeping the head and neck relaxed.
02
Side Plank with Knee Drive
BW × 30 s each
ACTUAL SOURCE DEMO
KEY COACHING CUES
Side plank position, hips and shoulders stacked and square
Alternate bringing knees into the chest
Move slowly and with control
Keep hips lifted
All reps on one side, then switch
FULL DIRECTIONS +
Start in a side-plank position with the hips bridged off the floor and the elbow directly beneath the shoulder. Keep the hips and shoulders stacked and square.
Maintaining your balance, bring one knee into the chest. Pause briefly, then return to the side-plank position.
Bring the opposite knee into the chest and return it with control. Continue alternating knee drives without allowing the hips to drop, then switch sides.
03
Quadruped Reach
BW × 30 s
ACTUAL SOURCE DEMO
KEY COACHING CUES
Begin on all fours with back flat, head up
Lock core, keep eyes up, back flat
Extend arm and leg as far as possible
Alternate legs and arms each rep
FULL DIRECTIONS +
Begin on hands and knees with the knees directly under the hips and the wrists directly under the shoulders. Lock the core and keep the pelvis stable and square.
With control, reach one arm straight out while extending the opposite leg behind you. Keep the hips square to the floor and reach both limbs as far from the body as possible.
Slowly return to the starting quadruped position, then reach the opposite arm and leg. Keep the spine neutral and the core locked throughout.
04
Plank Up-Down
BW × 30 s
ACTUAL SOURCE DEMO
KEY COACHING CUES
Start in push-up position with straight arms
Core locked, body planked in a straight line
Move to forearm plank
Return to push-up position one arm at a time
Alternate starting arm halfway through set
FULL DIRECTIONS +
Begin in a push-up position with the arms straight, hands about shoulder-width apart, and the body in a straight line from ankles to shoulders.
Lower one forearm at a time to move into a forearm plank, placing the elbows beneath the shoulders. Keep the hips from rocking as you lower.
Press back to the push-up position one arm at a time. Alternate the starting arm during the set.
05
Hollow Rock
BW × 30 s
ACTUAL SOURCE DEMO
KEY COACHING CUES
Arms and legs straight and fully extended
Keep pelvis tucked, core strongly engaged, arms in line with ears
Elevate arms, legs, head off ground
Gently rock backward and forward, maintaining hollow position
Rock back and forth for prescribed time
FULL DIRECTIONS +
Lie on your back with the legs and arms extended overhead. Tuck the pelvis so the low back is flattened to the floor and raise the arms, legs, and head into a hollow position.
Keep the arms in line with the ears, the legs straight and pinned together, and the core strongly engaged.
Gently rock backward and forward from the upper back toward the low back without losing the hollow position. Continue for the prescribed time.