Matan

CORE & CARDIO

(AFTER EACH ONE RUN HALF COURT OR 50M)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

side v ups

suitcases

bicycles

side bridge hip ups

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

😅

Elijah

Phong

THIS WAS AMAZING I FELT MY CORE SHOCK LIKE HONESTLY I LOVE YOU BRO

Esteban

🤾🏾‍♂️

I only have one doubt, what does  PREFERABLY MTT means in the information of the gym vert workouts, those are the days that you recommend to do or what. But all the exercises and the warmups are awesome

luis

Amon Williams

🕺🏾

Christopher Dejesus

Jude

🤮

Beau

Luca

🤘🏾

🥜

🤌🏾

I don't plate so I used big bottle of water

SO GOOD AFTER THE WORKOUT IT FELT LIKE SOMETHING PUNCHING IT THATS IMPROVEMENT

Jonathan

🧂

Botond Vantus

🔋

🫵🏾

😅

Community

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