Floor / Mats / Core
Videos coming soon!
Plank
Muscles Worked: Core Stability
✅ Setup
- Elbows or hands under shoulders
- Straight line head-to-heels
- Brace stomach
✅ Movement Cues
- Hold steady
- Breathe normally
- Keep body aligned
- Maintain control
🚫 Avoid
- Sagging hips
- Piking hips
- Holding breath
- Looking forward excessively
Side Plank
Muscles Worked: Side Core Stability
✅ Setup
- Elbow under shoulder
- Hips lifted
- Body straight
✅ Movement Cues
- Hold steady
- Breathe steadily
- Keep hips stacked
- Maintain long body line
🚫 Avoid
- Dropping hips
- Rolling forward
- Shrugging shoulder
- Holding breath
Dead Bug
Muscles Worked: Core Control
✅ Setup
- Lie on back
- Lower back stays down
- Arms and legs lifted
✅ Movement Cues
- Move opposite arm/leg
- Slow movement
- Keep breathing
- Return with control
🚫 Avoid
- Arching low back
- Moving too fast
Bird Dog
Muscles Worked: Core Stability
✅ Setup
- Hands under shoulders
- Knees under hips
- Brace core
✅ Movement Cues
- Reach opposite arm/leg
- Keep hips level
- Move slowly
- Pause briefly
🚫 Avoid
- Rotating hips
- Arching back
- Rushing reps
- Looking up excessively
Reverse Crunch
Muscles Worked: Lower Abdominals
✅ Setup
- Lie on back
- Head relaxed
- Knees bent
✅ Movement Cues
- Curl pelvis upward
- Move slowly
- Keep head relaxed
- Control lowering
🚫 Avoid
- Swinging legs
- Using momentum
- Pulling neck
- Rushing reps