Start on hands and knees. Extend right arm and left leg. Hold for a few seconds, then switch sides.

Bird Dog

goblet squat

Stand tall, hinge at hips, and reach hands to the floor. Walk hands forward into a plank position. Walk feet towards hands and repeat the motion.

Inchworm

Take a step forward shifting your weight onto the front leg. Bend the knee of the front leg so the knee of the back leg comes close to the ground. Stand up and go into lunging with the opposite leg.

Walking Lunge

Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees. Raise the bar back to starting position, lift with your legs and exhale at the top.

Barbell Squat

Lay flat on the bench with your feet on the ground. With straight arms unrack the bar. Lower the bar to your mid chest Raise the bar until you've locked your elbows.

Barbell Bench Press

barbell row

cable crunch

Sit on the floor and flex your knees and hips to a 90 degree angle. Your feet should be hovering off the ground. (If that's too hard start with heels on the floor) Rotate your upper spine to engage your obliques.

Dumbbell Russian Twist

Hanging Leg Raise

Banded Dead Bug

Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width. Your feet should be together, with only your toes touching the floor. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.

Forearm Plank

Lie on your back. Bend knees, hands behind head. Twist torso, touch elbow to opposite knee. Repeat.

active recovery - mobility & core workout

active recovery - mobility & core workout

movements

tomas echeverria