Building a Base Foundation

This workout is all about building a solid foundation of core, back, and gluteus maximus strength. You can’t fire a cannon from a canoe.

4 Point Bridge – This exercise focuses on building gluteus maximus strength. The 4 different bridges are knees and feet touching, feet together knees apart, knees and feet apart, and knees together feet apart. Perform this exercise by doing 15-50 reps each. Additionally, try each exercise in a isometric hold lasting 20-60 seconds each.

Mini Crunch – This exercise focuses on building the rectus abdominus or 6-pack area of your abdominal muscles. Perform the exercises by laying on your back, knees bent, lifting just the shoulder blades off the ground contracting your abs. Start with 15 reps building to 50 per set.

Knee Cross-over – This exercise focuses on building your oblique muscles while stretching your hip. Perform the exercise by laying on your back, knees bent, legs crossed with your ankle touching your knee, then raising that knee towards the same side shoulder. Start with 15 reps building towards 50 per set.

Mini Back Extension – This exercise focuses on building your low back muscles. Lay flat on your stomach, hands are stacked with your forehead resting on the back of your hands. Then lift your hands, elbows off the floor 1-2 inches. Start with 15 reps and work towards 50 reps per set.