Tawanda's Hard Core 2

Hard Core Conditioning- 30 minutes

Equipment: mat

1.

• Prone "inner unit" exercises plank - toes to forearms 45-60 seconds
• Alternating hip rotation plank 24x total
• Posterior pelvic tilt "toe drag" 12x

2.

• TVA awareness crunch - supine. Cross left forearm across front of waist. Sink belly skin away from inner forearm while performing spinal flexion. 30x

3.

• "Etch-a-Sketch" sequence (TBB-inspired)
• Draw a zigurat with torso,
• Draw a wedding cake with torso,
• Side-lying zig-zag "up, forward, up, forward"

4.

• Knee under sequence, 30x each position:
• Right knee under left knee, double crunch
• Right knee under left gastrocnemius, double crunch
• Right knee under left ankle, double crunch
• Repeat opposite leg position

5.

• Prone plank sequence:
• Forearms to knees,
• Forearms to feet: right forearm and left hand with left elbow bent, shoulders level
• Lift one leg
• Add hip abduction,
• Add hip extension,
• Side plank lifts

Repeat all, opposite side

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