@mahannmendoza

Foam Roller Core Exercises 4/2/22 @mahannmendoza

9 Core Exercises SB full sit-up SB Side to side rolls SB feet on the ball- Reverse Crunches SB Knee Tucks SB Pikes Straight Arm (overhead) Crunches V-Sit Bicycle Crunch Plank Straight Arm Rotation Back Extensions on SB or Floor

Plank Progression

CORE EXERCISES - 415 REPS Supine Elbow to knee x30 Crunched Alternating knee/leg lifts x30 Plank Elbow to Outside knee x30 Supine Toe Reach Hold for 2 Cts. X15 Plank with Alternating side Hip Twist Side to Side (towards floor) x30 Crunched Alternating Heel Touch the floor x30 Crunch Alternating knee to chest hold for 2 cts. – 1 leg straight x30 Ab Tucks hold for 2 cts. x16 V-Sits knees to chest hold for 2 cts. x16 V-Sits Rotation Side to Side x 16 “COMBINATION” - Ab Tucks, Knees to Chest, Rotation Side to Side – Count 8, 6, 4, 2 (24, 18, 12, 6 = 60 Total Reps) Supine legs on 90, Arm reach side to side x30 Crunched alternating knee to chest (wrap arm around shin on each) x30 V-Seated, Rock front and back (lower body in place) x20 Crunched, Reverse Crunches, legs on 90 degrees x20 Side plank – Leg lifts x20, each side Crunched – Straight Leg Lifts with a Twist on top x20 Quadruped/Box Plank– Stretch Back back to Box Plank to Torso Rotation with Leg Extension x20 Supine legs on 90, Arm reach side to side x30 Crunched alternating knee to chest (wrap arm around shin on each) x30 V-Seated, Rock front and back (lower body in place) x20 Crunched, Reverse Crunches, legs on 90 degrees x20 Side plank – Leg lifts x20, each side Crunched – Straight Leg Lifts with a Twist on top x20 Quadruped/Box Plank– Stretch Back back to Box Plank to Torso Rotation with Leg Extension x20 www.mahann.com

Sunday Core Work

1. Ab Roll to Front - Hold for 2 counts 2. Ab Roll Alternating Sides - Hold for 2 counts 3. Ab Roll to a “V” - Hold for 2 counts - Hold for 2 counts 4. Seated Straight Legged circles 5. On crunched position, Alt knee to chest (rev crunch) to straight leg lifts 6. V Seated Alt knee to chest then to straight leg lifts 7. On plank walk hand forward/back then legs out/in 8. Supine Knees on 90, stay crunched alternating leg down and opposite arm 9. Side Laying. Alt Elbow side to straight leg lift to Elbow side to knee to chest 10. On plank alt knee to chest straight to opposite chest then back and switch 11. Alt side crunches reaching to outside ankle 12. Static crunch (body C shape) arms straight overhead - Hold for 4 counts 13. Seated knee to chest, straight legs down wide 14. Supine Alt jackknifes bent knee to chest 15. Seated knee at 90 bring to right then to left 16. Elbow plank, stretch to pike 17. Straight arm plank toe touch hold 18. Box plank, stretch back to leg extension to front with arm external rotation

6 Core Exercises You should be doing