Day 12 Level 1

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Today you’ll focus on strengthening your core! After the Core conditioning warm up work on the 4 tutorials Pole back bend, Back bend slide, Shoulder slides, and Easy up. Do 8 reps each side for 2 sets. Try all the grips I demonstrate but feel free to pick the one you like best to do your reps. Remember to use proper shoulder engagement for your Easy ups.

Finish with the Flexor stretch and the Flowmotion routine.

Responses

  1. Is there another way to do easy ups for beginners? I dont have the strength to do a pole hold without my knees and I am having to try the grips and just step one leg up at a time.

  2. The easy up is basically an into to split Grips. There’s nothing wrong about holding and placing one leg and then to other until you become stronger.

  3. hahaha just reading didi’s comment, I looked at the number of reps like 4 times to make sure I understood it was 8 reps per side 2X, I could not believe it!!!!! it was intense, great cardio! 😀

  4. Oh…i get what you’re saying….so yes, if using a related video, you have to go to the video to see related videos listed. You can’t see related videos in related videos 😁

  5. That backbend slide is tough . I have poor thoracic extension so I am not sure how much bending I did but I tried to get it so my head touched the floor first
    I would love more thoracic mobility but this exercise will likely help
    Thanks 🙏

  6. Hi Veena 💚 any tips for the ab curl? I can’t seem to curl very high. Any higher would be straining or compromising form…is it something that develops over time? Thank you!!

  7. The ab curls isn’t going to feel like a sit up. The goal isn’t to get as high up as possible but to learn to really contract and feel the “six pack” abdominals. If you have tightness in the low back, going up higher will be difficult. If you’d like to be able to curl up more. Start in reverse. So from sitting sloooowly roll down. Thinking of touching one vertebrae to the floor at a time. It’s also OK to give a little assist with the hands on the legs to support you. Just remember your not sitting up, it’s curling motion.

  8. Not crazy about shoulder slides 🤪

    My favorite was the easy up split grip and believe it or not that one was the easiest for me to do. My phone stopped saving videos due to my phone’s low storage so I don’t have a video of it. But here’s a video of the forearm easy up https://share.snapchat.com/m/gyh0yTyq?share_id=y8lIRuHvTG2FKEuLkA0j7w&locale=en_US

    This was a long training for me. I usually try to estimate how much time it will take me to train based on the how long each video is for. This one should’ve taken me 1 hour 20 mins but I ran out of time and couldn’t finish the flow motion 🙁

          1. haha you are right. I created a different move in place of the shoulder slide, the side pole hold. I guess I decided the shoulder slide was too hard so I did something else similar to what you showed on the video with the shoulder slide. I am so laughing at myself. Thanks for pointing that out LOL I am so glad I shared the video with you. I like the way the side pole hold came out though.

          2. That’s a nice replacement! However don’t skip the shoulder slide. If you can’t slide just hold the pose for a few breaths. The goal of having you work on the shoulder grip is to slowly prepare you for shoulder mounts in the future 💜