Core Training

SEQUENZA 1

3 rounds of:

– 30″ Hollow Hold Flutter Kicks

– 20″ L Sit on bumper

– 40 Russian twist with Kettlebel or Dumbell

SEQUENZA 2

3 rounds of:

– 8 dx + 8 sx Turkish Sit up (NO GET UP)

– 40″ Plank on Elbow

– 10 dx + 10 sx KB Windmill

SEQUENZA 3

3 rounds of:

– 20″ dx + 20″ sx Star Plank on Elbow

– 20 bumper sit up

– 30″ Mountain climber

SEQUENZA 4

3 rounds of:

– 10 dx + 10 sx Superman Plank

– 10 Toe to Bar strict/ knee to elbow strict

– 10 dx + 10 sx Plank with rotation

SEQUENZA 5

3 rounds of:

– 15 dx + 15 sx Lateral Plank con sollevamento bacino

– 20 Inverse Hyperextension

– 20 V-up / Tuck-up

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