3-d core training 2
Warm up: 3-5 rounds
20 step touch with arm swings
20 wide knee bends for inner thighs
20 single leg lunge pulsing on one side at a time
20 side lunge curtseys touching the floor
Core Activation 2-4 rounds
10-20 full sit-ups
20 Supine Scissor legs
20 Reverse crunches
1 min plank
Leg Activation 3-5 rounds:
10-20 seated leg sweeps with a band or without
20 Prone leg extensions with straight legs
20 Side-lying outer thigh lifts in parallel
10-20 Hip Hikes: stand with one foot on a step and one leg off. Lift hip up and down
Arm Activation 2-4 rounds
10-20 Deltoid flys
10-20 Bicep curls
10-20 Tricep dips
10-20 chest flys
(you may use a resistance band or dumbbells for these sets)