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For women / Advanced / Core

Teaser Power Set

Advanced core power training with strong posterior chain work.

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

20 movements

10 min active / ~15 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 Lying Leg Scissors
  6. Technique for Plank Leg Raises
  7. Technique for Reverse Plank Crunches
  8. Technique for Single Leg in and Out Left
  9. Technique for Single Leg in and Out Right
  10. Technique for Sitting Ab Crunch
  11. Technique for Seated Core Reach Back
  12. Technique for Lying Legs Extension
  13. Technique for Single Leg Crunch
  14. Technique for Angled Crunch
  15. Technique for Crab Reach
  16. Technique for Wide Toe Touches
  17. Technique for Seated Cross Toe Touches
  18. Technique for Lying Spinal Twist Stretch Left
  19. Technique for Lying Spinal Twist Stretch Right
  20. Technique for Knee Rolls

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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