Core Stability Pyramid.

Keeping it short and simple. The role of the core is to resist movement, so we will practice that skill with these two movements. Remember to never let your back sag at end range and maintain a solid pike position. If the ab rolls are too easy from your knees go to your feet! Make sure to rest as needed to maintain good form.

Exercises

Set 1: 1 round

Ball Ab Rolls

10 ripetizioni

Ball Plank Pikes

10 ripetizioni

Ball Ab Rolls

8 ripetizioni

Ball Plank Pikes

8 ripetizioni

Ball Ab Rolls

6 ripetizioni

Ball Plank Pikes

6 ripetizioni

Ball Ab Rolls

4 ripetizioni

Ball Plank Pikes

4 ripetizioni

Ball Ab Rolls

2 ripetizioni

Ball Ab Rolls

2 ripetizioni

Ball Ab Rolls

4 ripetizioni

Ball Plank Pikes

4 ripetizioni

Ball Ab Rolls

6 ripetizioni

Ball Plank Pikes

6 ripetizioni

Ball Ab Rolls

8 ripetizioni

Ball Plank Pikes

8 ripetizioni

Ball Ab Rolls

10 ripetizioni

Ball Plank Pikes

10 ripetizioni

Set 2: 1 round

Bridge with Leg Lifts on Ball

30 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

30 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

20 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

20 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

10 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

10 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

20 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

20 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

30 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

30 secondi

Rest

3 minuti

Set 3: 1 round

Ball Ab Rolls

10 ripetizioni

Ball Plank Pikes

10 ripetizioni

Ball Ab Rolls

8 ripetizioni

Ball Plank Pikes

8 ripetizioni

Ball Ab Rolls

6 ripetizioni

Ball Plank Pikes

6 ripetizioni

Ball Ab Rolls

4 ripetizioni

Ball Plank Pikes

4 ripetizioni

Ball Ab Rolls

2 ripetizioni

Ball Ab Rolls

2 ripetizioni

Ball Ab Rolls

4 ripetizioni

Ball Plank Pikes

4 ripetizioni

Ball Ab Rolls

6 ripetizioni

Ball Plank Pikes

6 ripetizioni

Ball Ab Rolls

8 ripetizioni

Ball Plank Pikes

8 ripetizioni

Ball Ab Rolls

10 ripetizioni

Ball Plank Pikes

10 ripetizioni

Set 4: 1 round

Bridge with Leg Lifts on Ball

30 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

30 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

20 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

20 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

10 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

10 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

20 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

20 secondi

Rest

8 secondi

Bridge with Leg Lifts on Ball

30 secondi

Rest

8 secondi

Ball Plank with Leg Lifts

30 secondi

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