Back Core Strength
Block 3 - Core
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55s
On the belly with braced rib cage, breathing as float chest up and down. Keep looking down, supporting with legs on the ground at first, then add on as back gets stronger. Lift and lengthen opposite arm and leg, then floating, then flutter. Feel toes pulling away from finger tips. Child's pose counter stretch.
Up Next in Block 3 - Core
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Glute Core Work
On all 4's, braced neutral spine, good shoulder position (back and down on rib cage-pushing floor away). Circle bent knee in full range of motion 10 X in each direction, pushing up out of other hip. Then 10 more on same side just lift to the side, then repeat on other side.
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Belly Swims
Tucking belly, floating knees with heels touching or using ground for support. Looking down lift the chest and swim with the arms focusing on keeping belly tucked, chin tucked and shoulde blades pulling back and down. Counter stretch into child's pose every time.
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Knee Floaters
From all 4's position, maintaining neutral spine, hover the knees about 2 inches off the ground. Hold for 30 seconds adding on by one leg at a time or one arm at a time of opposit arm touched knee keeping the trunk steady.
