Core & stability · Professional

Core & stability – Professional

Two-round circuit with rotational power throws.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Core circuit × 2 rounds

1. Pallof press — 3 × 10 reps each side · 25 s rest
2. Suitcase carry — 3 × 40 s each side · 40 s rest
3. Short-lever Copenhagen plank — 3 × 20 s each side · 40 s rest
4. Dead bug — 3 × 6 reps each side · 40 s rest
5. Side plank — 3 × 30 s each side · 25 s rest

Power

1. Rotational medicine-ball throw — 4 × 5 reps each side · 50 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app