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For women / Intermediate / Core

Core Backline Builder

Core and back-line strength workout for balanced front and back.

Standing Arm RotationsExercise demonstration

Technique cues

  1. Raise your arms shoulder height to your sides
  2. Flip one palm up while keeping the other down, then switch while rocking your upper body side to side
  3. This movement increases blood flow to the upper body and supports wrist mobility

18 movements

9 min active / ~13 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Trunk Circles Left
  3. Technique for Trunk Circles Right
  4. Technique for Lying Toe Touches
  5. Technique for Plank Leg Raises
  6. Technique for Reverse Plank Crunches
  7. Technique for Single Leg Crunch
  8. Technique for Angled Crunch
  9. Technique for Superwoman Hold
  10. Technique for Prone Opposite Arm Leg Lifts
  11. Technique for Lying Legs Extension
  12. Technique for Single Leg in and Out Left
  13. Technique for Single Leg in and Out Right
  14. Technique for Seated Core Reach Back
  15. Technique for Crab Reach
  16. Technique for Seated Twist with Arm Opening
  17. Technique for Lying Spinal Twist Stretch Left
  18. Technique for Lying Spinal Twist Stretch Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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