We will be following this Core Strengthening/Activation program for a while so check it out for explanation of the purpose and how to get the desired results!
STEP #1 – Alternating Bent Knee Raise
Start on your back with arms by your side and palms facing up. Drive your fingers towards your toes, press the backs of your hands into the ground and lift your neck slightly off the ground by imagining length through your spine NOT crunching your neck.
From there tuck your pelvis and press your lower back firmly into the ground (NOTE: If your lower back lifts at any point, you are NOT properly using your core muscles). In this position, activate your abs by pushing out your belly as if someone was dropping a bowling ball on your abs. Do not use an inhale to activate your abs. Instead breathe naturally and use the coordination of your core to maintain your abdominal activation.
Bring your legs up to a 90º position with knees bent at 90º. Maintaining this position, bring one leg down, tap the ground and return to the start. Alternate with other leg.
Once you can do this with perfect form for 5 rounds of 1 minute each with 1 minute rest between rounds maintaining the core activation described above, move onto the next exercise.
10 MIN AMRAP
1 KBS (55/35) LIII-70/55
1 Goblet Squat
2 Goblet Squats
3....keep climbing as far as you can!!
Posted on Thu, December 29, 2016
by Shane Bonilla filed under