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Exercise Strength Core

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Advanced Routine

High-intensity routines for experienced individuals

(2 white springs instead of 1 white spring to modify for any exercises at the front of the machine)

Top 3 to inform the class before starting:

2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier

Abs [10 min]

Reverse Bird Dog (warm up)
Reverse Bird Dog (warm up)
Reverse Ab Wheel (up onto toes for challenge takers)
Reverse Saw (up onto toes for challenge takers)
Reverse Forearm Plank to Pike (full arm plank as an option versus on forearms)

Legs [10 min x 2 = 20 min] - Legs back to back

Well Lunge / Back floor lunge (harder)
Kneeling inner thigh at the front (zero springs or go slower for stronger clients)
Single leg squat
Platform lunge
Light Squats (watch out for knees collapsing inward)

Oblique + Upper Body [11 min]

Torso Twist
Serve the Platter
Shoulder Press
Tricep Extension
Arm Circles (arms out in front of you like you're pushing someone away - circles up, out, down, up the center…then reverse)
[1 min total - 30 seconds one way, 30 seconds the other way]
Torso Twist