Anywhere Core Routine - Quick an Easy!

* I have uploaded another version in higher res. check out my youtube channel (and subscribe!) if need higher res! 

Routine is : 
Active Flex (5reps per side) 
- reverse lunge w. Twist 
- hamstring kicks to airplane (switch sides) 
- inch worm w. Scap push-up/ push-up
- lateral lunge 

Main set (3x through each as circuit - mostly 10 reps per)
- Founder (chair pose pulling shoulder blades down) *4 breaths per phase
- split squat holding weight on same side as back leg
   *can put weight overhead for more challenge
- static back extension hold - squeeze knees / ankles 
- kneeling founder *4 breaths per phase 
- back extension - 15 reps
- v-sit rotation 
- plank w. Rows or taps

Fall/Off-Season is a great time to:
 -> work on skills with skill sessions or strength session/Kin assessment (Book a Skill Session)
 -> Get your bike fitness, bike fit and overall movement assessed (Book a Session) 
 -> Plan & Goal Setting for 2016 - Book a consult - Guidance & feedback for $25!
 -> Start Coaching or try a training plan while you have lots of time to recover, learn, build and try new things. 

Feel free to reply with Questions or ideas !  Or comment on facebook!

Peter 

 
Use 'Glassford15' at shophammer.ca and get it delivered to your door at 15% off!