Nuclear Core 02/08/21
Equipment: 2-5 lbs Dumbbell/ 10-20 lbs Dumbbell
WARMUP:
Roll down grabbing opposite elbows
Front lunge side twist 5 / side
Plank to Down Dog x 10
Shoulder taps x 10 / side
WORKOUT:
3MOM
1 Minute Rest
Flutter Kick Dumbbell Pass through with or without DB - 20
Hip bridge / single leg rainbow- 10 / side
Hip Raises with full range of motion (can be done without lifting the hips off the mat) - 20
DB Plank Pass through (can be modified pushup plank) - 20
Plank Up Downs (can be modified pushup plank - will likely need knee padding) - 10*
Hip Dips - 10 / side
Seated Upright Bicycle with DB - 10 / side
Superhero Sit ups with DB or none - 20
Inner thigh reaches - 10 / side
COOLDOWN:
Standing Side stretch / Left and right, 30s
Hands behind head, standing camel pose
Front lunge, back knee on the mat, side twist - both sides
Figure 4 Stretch
Rolling up and down along the spine to standing
Arms across the body and tricep
Neck rolls (cars) Left and Right x 3
Wrist stretch palm and back of the hand
