25 November-1 December, 2024 – Invictus Gymnastics Core Workouts

Core Workout #13 –

3 sets of:

Hand Plank Arm Scratchers x 10/15/20 reps
Elbow Plank Oblique Crunches x 10/15/20 reps
Hollow Body Flutter Kicks x 30/45/60 seconds
Tuck Rocks (fast) x 30/45/60 reps

Rest 2 minutes with upward dog stretch and side-to-side twists

Core Workout #14 –

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps
Elbow Plank Arch/Hollow x 10 reps
Skydivers x 10 reps
Hollow Body Crunches x 10 reps
Bent-over Reverse Crunches x 10 reps

No rest

Core Workout #15 –

3 sets of:

Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds

Rest if necessary