Core: Look better and prevent injuries
Goal
The goal is to strengthen the core area (abdominals and low back) is important for aesthetic, but mostly for injury prevention in the practice of any sport. During workout, try to pay attention to the area we are working and with a pre-exercise contraction, if possible.
Plank to push up
4 sets
10 reps
30 sec rest
Renegade Row
4 sets
15 reps
30 sec rest
Bird Dog - Superman
4 sets
15 reps
30 sec rest
Lateral bendings with dumbbell
4 sets
15 reps
30 sec rest
STANDING ROTATIONS WITH PLATE
4 sets
20 reps
30 sec rest
KNEELING ISOMETRIC ABDOMINAL CONTRACTION
4 sets
20 sec
20 sec rest
FLUTTER KICKS
4 sets
40 reps
30 sec rest
Cobra stretch
