Station 4:
Core
Your core is, literally, at the centre of everything you do — and improving its strength can boost your athletic performance, improve posture, and increase flexibility.
1. Incline Plank: Place your forearms or hands on the seat of the bench and walk your feet out into a plank position. Keep your core tight and hold this position.
Modified Mountain Climber
2. Mountain Climber: Begin in a full plank position (on your hands) on the ground. Bring one knee to the opposite elbow and repeat on the other side. Maintain a stable and neutral core.
3. Front Bridge; Elbows to Hands: Start in a plank position on your hands. Lower to your elbows one arm at a time then push yourself back up onto your hands in the same way. Repeat quickly.
4. Slow Marching with Arm Swing: Start marching and drive your knee as high as it will go while swinging the opposite arm up. Continue in a walking pattern.
5. Broad Jumps: Start in a standing position with feet about shoulder width apart. Take a two-foot hop forward, starting with a small squat. Drive the movement forward with an arm swing. Upon landing, absorb through your knees and hips into a squatting position and repeat maintaining forward momentum.