Maniac Core & Flexibility Training

Core and flexibility are an important component of any training program. This quick 25-minute workout will strengthen your core and help to keep you injury-free. The exercises provided are also suitable to add on to any of the other workouts you do throughout the week. If you have the time, we’d suggest trying to sneak this workout in at least one more time per week than prescribed.

Core & Flexibility Workout

Goal: Complete the movement for 45 seconds.

Rest 15 seconds between exercises and stretches.


Squat Chop
Squat_Chop_F

  1. Start in a squat position with your arms straight overhead.
  2. Stand upright, raising one knee up to hip height and lowering your arms straight down to the outside of this knee.
  • Lower back into the squat with arms overhead and repeat.
  • Complete all reps on one side before switching to the other side.

One Leg Front Bridge

Front_Bridge_One_Leg_F

  • Lie face down on the floor with your legs straight and arms tucked in by your sides.
  1. Raise your body off the floor, resting on your toes and forearms.
  2. Now raise one leg straight up off the floor.
  • Keep your body in a straight line and your back neutral/flat.
  • Hold, then lower yourself back to the floor and repeat.
  • Alternate sides with each rep.

Twist

Twist_F

  1. Stand upright, facing to one side, holding a handle in both hands at waist height.
  2. Twist to the opposite side, turning your head & shoulders.
  • Twist back to the starting side, moving your hips and shoulders, not your arms.
  • Complete all reps on one side before switching to the other side.

Substitution: Tubing


Dead Bug

Dead_Bug_M

  1. Lie on your back with your knees bent and feet raised with your arms straight up over your chest.
  2. Lower one leg and the opposite arm straight down toward the floor, keeping the other leg and arm steady.
  • Raise the leg and arm back to the upright position and repeat with the opposite leg and arm.
  • Alternate sides with each rep.

Glutes Stretch

Glutes_2_M

  1. Lie on your back with one foot flat on the floor, knee bent, and the ankle of the opposite leg on the bent knee.
  2. Clasp your hands behind the thigh of the leg on the floor and gently pull the bent knee toward your chest.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Side Bridge Crunch

Side_Bridge_Crunch_M

  1. Prop your body up off the floor on your forearm, with your legs straight out on top of one another, with your top hand to the side of your head.
  2. Lower your top elbow down toward the floor, twisting your torso to this side.
  • Twist your torso and raise your elbow back up to the start position and repeat.
  • Complete all reps on one side before switching to the other side.

Alternating Superman

Superman_Alt_M

  • Lie face down on floor with your legs straight and your arms outstretched overhead.
  1. Raise one arm and the opposite leg straight up, about 18 inches off the floor.
  2. Lower both and repeat with the other arm and leg, keeping your arms and legs straight throughout and your head steady.
  • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Scorpion Stretch

Scorpion_M

  1. Lie face down with your arms out to the sides.
  2. Raise one foot, bending at the knee, and roll over to one side, bringing your foot toward your opposite hand.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Lower Back Stretch

Lower_Back_M

  1. Lie on a roller in your mid-back, with hands on the floor behind, and your feet flat and knees bent.
  2. Push away, rolling down from your mid-back to your buttocks, straightening your legs.
  • Then pull back, rolling up from your buttocks to your mid-back.

Hamstrings Stretch

Hamstrings_M

  1. Sit with a roller under the top of your hamstring with one leg straight, and the other leg bent with your foot on the floor and your hands about two feet behind your buttocks.
  2. Pull your body toward your hands, rolling down along the hamstring to the back of your knee.
  • Push your body back away from your hands, rolling up from your knee to your buttocks.
  • Complete all reps on one side before switching to the other side.

Hip Flexors Stretch

Hip_Flexors_M

  1. Lie face-down with a roller at hip level, legs straight, with one foot off the floor, resting on your forearms.
  2. Leaning to the side of the raised leg, roll up and down this leg from the top of your hip to your mid-quad.
  • Complete all reps on one side before switching to the other side.

Quadriceps Stretch

Quadriceps_M

  1. Lie face-down with a roller under your lower thighs, just above your knees, supporting your weight on your hands & toes, with your arms straight.
  2. Push away, lowering your body down, raising your feet, and roll up along the front of your thighs, from your knee to mid-thigh.
  • Pull back, returning to a straight arm position, rolling down to the top of your knee again.

IT Band Stretch

13-My-IT_Band_M

  1. Lie on your side with the roller under your hip, resting on your forearm and hand, with your feet off the floor.
  2. Pull your body toward your forearm, rolling down along the side of your thigh from your hip to the top of your knee.
  • Push away rolling back up the side of your thigh from your knee to your hip.
  • Complete all reps on one side before switching to the other side.

You’re done! Way to push your limits.

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