Core Essentials: Phase Three (Weeks 8 - 12)

Once correct activation and strength has been developed, it's time to move on to building endurance! This is ESPECIALLY important for us dancers, as we need to be able to rely on our core stability to hold throughout a full dance. Aim to complete each session a couple of times of week, as always ensuring a rest day and ensuring proper form throughout!

Plank Leg Raise:  (60 seconds  |  3 sets)

Bent Knee Side Plank:  (30 seconds  |  3 sets)

Boat Pose:  (30 - 60 seconds  |  3 sets)

Superman Holds:  (10 x 10 seconds  |  1 set)

Mountain Climbers:  (60 seconds  |  3 sets)

Side Plank Dips:  (20 reps (each side)  |  3 sets)

High Knee Trunk Rotation:  (20 reps (each leg)  |  2 sets)

Dish & Arch Rolls:  (10 reps (5 each)  |  1 set)

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