Almost to the end! Let's get some sets in!
Deadbug
Plank shoulder tap
Side kick-through
Bicycle crunch
*repeat all of these until the 10min mark
Deadbug
Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.Slowly extend your right leg out straight while simultaneously dropping your left arm overhead parallel to the floor. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.Bring your arm and leg back to the starting position.Repeat on the other side, extending your left leg and your right arm. That’s 1 rep.Continue for 40 seconds.
The deadbug is an anti-extension core exercise, where your core has to fire to resist hyperextending of your lower back
Plank Shoulder Tap
Start in high plank position with your shoulders stacked directly above your wrists, legs extended behind you hip-distance apart, and core and glutes engaged.Tap your left hand to your right shoulder while firing your core and glutes to keep your hips as still as possible. Try not to rock from side to side. (If you find yourself rocking, you can widen your legs for balance.)Do the same with your right hand to your left shoulder. That’s 1 rep.Continue for 40 seconds.
The plank shoulder tap is an anti-extension and an anti-rotation core exercise, since your body needs to resist rotating to the side when you raise your hand up to tap your shoulder.
Side Kick-Through
Start on all fours with your shoulders over your wrists and hips over your knees. Push the floor away and lift your knees 1–2 inches in the air.Lifting your right arm and left leg, rotate toward your right side and kick your left leg underneath your body and out to the right.Return back to all fours.Repeat the same movement on the other side, using your left arm and right leg and twisting your body to open up to the left. This is 1 rep.Continue alternating sides for 40 seconds.The side kick-through has anti-movement and movement components: The beginning trains anti-extension, while the dynamic kick trains movement by creating rotation
Bicycle Crunch
Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.Continue alternating sides for 40 seconds. Go at a slow and steady pace so that you can really twist and feel your abs working.