OFFICIAL PLAN · FREE

ADERAP: Core & Mobility — Movement Foundations

3 DAYS · BEGINNER · BODYWEIGHT, MACHINE

Core Focus

  1. PlankCore
  2. Dead BugCore
  3. Bird DogCore
  4. Reverse CrunchCore

Mobility Flow

  1. Side PlankCore
  2. Hollow Body HoldCore
  3. Bicycle CrunchCore
  4. Cossack SquatLegs

Integrated

  1. Glute BridgeLegs
  2. Deep Lunge with RotationLegs
  3. Push-UpChest
  4. Chin-UpBack
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