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<p>Happy Monday warriors. Let's start our week right with today's lower body & core workout! </p>
<p>Block 1 starts off with Split Squats. 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>Next, we're moving on to Reverse Crunches. These are much better than standard crunches and will actually get you that flat stomach you want because they work your rectus abdominus, or your lower abs. They target the correct muscle group, but you need to make sure you hold that core strong and tight, while using your legs to change the pressure on your abdominal muscles while you tap your heels on the ground and back up. Hold that core strong and tight and make sure your legs are actively changing the pressure on your abdominal muscles while you tap your heels on the ground and back up.</p>
<p>Then we'll do some Kneeling Side Planks. This is an amazing exercise for your obliques, those ab muscles on the side of your body that are sometimes hard to work. Be sure to push your hand into the ground to give you stability and as you’re holding yourself up far enough on your hips to keep a straight line from your knees to your pelvis to the top of your head. Balance is key in this exercise, so modify to your elbow if you need.</p>
<p>Wrapping up block 1 with 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>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="Round One">
<h3>20 seconds work ｜10 seconds rest ｜7 rounds</h3>
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<p>SPLIT SQUATS LEFT</p>
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<p>SPLIT SQUATS RIGHT</p>
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<p>REVERSE CRUNCHES</p>
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<p>KNEELING SIDE PLANKS LEFT</p>
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<p>KNEELING SIDE PLANKS RIGHT</p>
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<p>TABLE TOPS</p>
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