Time to focus on your core with this week’s workout!
Work It Wednesday will feature a new dance specific workout for you every week!
Everyone needs a strong core, no matter what kind of athlete you are! This week’s Work It is a core circuit we use as a finisher to fry the core after full body work though you can use it on it’s own just to get some extra training in as you see fit. 3 times through for a quick finisher or up to 5 on it’s own!
Clockwork Plank: You know we like to incorporate shoulders into your core work. This is a great option with a few variations. If you have the space can move your feet & go in a complete circle, then repeat the other direction. In smaller space just go 90 deg to one side, then work back, trying to keep feet still. I show both ways in video. Focus on hips staying level & no torso rotation. 2 circles ea way or 6-8 halves per set is great.
Tall Kneeling Pallof Press w/ Rotation: Here we engage the hips & shoulders a bit with any theraband, resistance band, or loop band anchored perpendicular to us. Go out until good tension on band, sit on both knees with cushion under them as needed. Keeping spine straight & core braced, push band away from you, then rotate away from anchor. Repeat for reps then switch sides. If band is tight enough, 10-15 reps/side should be good.
Hollow Hold 3 Way: Burn the core with this last move. Start on your back & brace ribs down, then push feet just slightly off ground & pull shoulder blades up as well. Can hold weight as needed (5-10lbs). With arms stretched overhead hold as long as can, up to about 45-60 secs, then hold weight straight overhead without changing back position, again as long as able, then rest weight on chest/stomach for last hold.
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