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<p>It’s full body and core Friday and today we have awesome exercises that will have your core working hard.</p>
<p>We’re kicking off block 1 with split squats (right side). Your front heel is the one doing a lot of work! So on the right side squats, your right leg is forward and your heel is being pressed while you’re trying to sink backwards through your hip. You should feel this in the hamstrings of your front leg and the front and calf of your back leg. This is a great exercise to help teach your body how to move properly in walking, running and so on. These are great for building up your hamstrings. If you sit a lot for work, these are going to really loosen up any tightness.</p>
<p>Let’s do some more split squats but now on the left side! That front heel is doing the work, so make sure you’re pressing that heel into the ground and using your hip to sink back.</p>
<p>For block 2, we'll do table tops. If you have neck pain or back pain from poor posture, these can really help you. Make sure you open your chest and squeeze those shoulder blades back and together to stop bad posture and make sure to dig through your heels to activate the movement. You don’t want to use your arms to push up, but use your legs. Keep that chest open and squeeze those shoulder blades back and together. This will help your posture. Remember that you’re pushing through your heels to activate the movement, and it’s your legs that are making it happen, not your arms.</p>
<p>Then we'll do kneeling planks. People tend to get lazy with this exercise but you want to keep your body active by keeping your glutes squeezed to bring that pelvis forward which will challenge your lower body. Focus on tension in your abdominals by thinking about dragging your elbow towards your belly button to make it difficult. The kneeling plank shouldn’t be super easy, you should really feel it challenging your whole body.</p>
<p>Block 3 is all about explosive couch pushups. These are basically upright push ups that use a couch to get a really awesome explosion that will help prepare you for more challenging push ups. You should feel this a lot in the shoulders and triceps, and the key is to EXPLODE through your arms and with your exhale.</p>
<p>Let’s get this workout started!</p>
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<img style="max-width:100%;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_1.png" alt="Block One">
<div class="sub-head">30 seconds work ｜15 seconds rest ｜5 rounds</div>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-4">
<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-RIGHT-SIDE.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-RIGHT-SIDE.mp4" type="video/mp4">
</video>
<p>SPLIT SQUATS RIGHT</p>
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<div class="col-12 col-md-4">
<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-LEFT-SIDE.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT-SQUAT-LEFT-SIDE.mp4" type="video/mp4">
</video>
<p>SPLIT SQUATS LEFT</p>
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<img style="max-width:100%;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_2.png" alt="Block Two">
<div class="sub-head">40 seconds work ｜20 seconds rest ｜5 rounds</div>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-4">
<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/TABLETOPS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/TABLETOPS.mp4" type="video/mp4">
</video>
<p>TABLETOPS</p>
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<div class="col-12 col-md-4">
<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-PLANK.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-PLANK.mp4" type="video/mp4">
</video>
<p>KNEELING PLANKS</p>
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<img style="max-width:100%;" class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_3.png" alt="Block Three">
<div class="sub-head">20 seconds work ｜10 seconds rest ｜8 rounds</div>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-4">
<video class="d-block mx-auto" autoplay loop muted>
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/EXPLOSIVE-COUCH-PUSHUPS.webm" type="video/webm">
<source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/EXPLOSIVE-COUCH-PUSHUPS.mp4" type="video/mp4">
</video>
<p>EXPLOSIVE COUCH PUSHUPS</p>
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